SHIKAKA
By Amelia Munro
Top Tier CrossFit Columbia – CrossFit
Weightlifting
Hang Power Snatch (fitness )
8×3 building across successful sets
Hang Snatch (sport )
8×2 building across successful sets
Metcon
Metcon (4 Rounds for time)
complete within a 4 minute window for 4 total rounds :
2 muscle ups
6 thrusters 115/95
12 burpee box jump