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“…Sometimes the right path is not the easiest one.”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Power Snatch into Overhead Squat (3, 3, 3, 3, 3)

(working on cycling using 3

reps of each movement

before putting bar down)

Gymnastics

Goal is accumulate more total reps of pull-ups and ring dips than last time

Pull-ups (5 – 10 every minute)

EMOM – 7

Ring Dips (5 – 10 reps every minute)

EMOM – 7

Metcon

12 minute time cap

Metcon (AMRAP – Rounds and Reps)

500 m Row

10 Burpee Box Jumps