Change only occurs OUTSIDE of your comfort zone.
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Weightlifting
Back Squat (4 x 8 )
Use between 60 – 70% of your PR
RDL (3×10)
Split Squat (3×10)
Metcon
30 minute time cap
Metcon (Time)
Buy In- 100 Double Unders
THEN
3 RFT:
4 Muscle Snatch (115/75)
8 HSPU
12 Burpee Box Jump Overs
Cash Out- 100 Double Unders