What did you call me?
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Push Jerk (6,6,4,4,2,2)
Intention = Cycling reps with precision and good timing. Keep weights below maximum effort.
Record the last set of 2 reps
Pull-ups (4 x 10)
Intention = Controlled tempo to build volume if using strict. If using kipping or butterfly, this is an opportunity to improve coordination and timing
Metcon (AMRAP – Rounds and Reps)
5 KB/ DB Snatch
5 KB/ DB Thruster
10 KB/DB Suitcase Deadlift
Rx= (50/35) (green/ yellow)
Intention = Perform the list on your right arm before switching to your left arm. Pick a weight that allows you to perform that list unbroken. The only rest you should have is resting between switching arms once the list is complete on 1 side