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Sunday Funday 20190505

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP25

300 Meter Ski Erg

60 Foot Kettlebell Drag (53/35)

10 Push Ups

60 Foot Kettlebell Drag (53/35)

10 Burpee

60 Foot Kettlebell Drag (53/35)

10 Single Arm Kettlebell Squat (53/35)

60 Foot Kettlebell Drag (53/35)

Optional Ab WOD (Below)

5RFT: Metcon (Time)

5RFT:

20 Glute Hamstring Developer (GHD) Sit-Ups

20 Calorie Assault Bike/Row/Ski

20 Deadlifts (225/185)

Optional Ab WOD (Below)

4RDs: Metcon (Time)

4 Rounds:

30 Ab Mat Sit Ups

20 4-Count Flutter Kicks

10 GHD Hip Extensions

10 Pilates Ball Deadbugs