sticky icky
By Amelia Munro
Top Tier CrossFit Columbia – CrossFit
Weightlifting
Power Snatch (Fitness)
%90 and build
Snatch (Sport)
Build to heavy single
Overhead Squat (Sport/ fitness )
Fitness- find heavy single with a 320 tempo
Sport – 3×3 at %90 of 1rm
Metcon
Metcon (2 Rounds for time)
0-10 mins
600m run
15 power snatches 115/85
60 double unders
10 – 20 min
3 rounds
200m run
5 power snatches
20 double unders