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By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

Weightlifting

Front Squat (sport/fitness)

Complex (fitness)

5×2+1

build to a heavy ish set of 2 push presses plus a split jerk with a 2 second pause in the receiving position.

Split Jerk (sport )

5×2 pause for 2 seconds in split

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

4 squat clean 105/75

6 push jerks

8 box jumps 30/24