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Sunday Funday 20190407

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

4RFT: Metcon (Time)

4 Rounds for Time:

8 Deadlifts (250/175)

16 Burpees Over Bar

3 Rope Climbs

400 Meter Run

FT: Metcon (Time)

For Time:

400 Meter Run or 2 Minutes Jump Rope

2 X 3 Minute Heavy Bag/Ground Bag

100 Push Ups

100 Air Squats

200 Situps

2 X 3 Minute Heavy Bag/Ground Bag

400 Meter Run or 2 Minutes Jump Rope