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Sunday Funday 20190804

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

E3MOM: Metcon (Time)

Every 3 Minutes for 7 Rounds:

21 Ab Mat Sit Ups

14 Med Ball Jump Squats (20/14)

7, 6, 5, 4, 3, 2, 1 Deadlift (Increase Weight Each Round)
MAXIMUM EFFORT!

Complete 7 Deadlifts on first round

Complete 6 Deadlifts on second round

Complete 5 Deadlifts on third round…etc, etc

E3MOM: Metcon (Time)

Every Three Minutes for 7 Rounds:

400 Meter Run

12 Toes-to-Bar

*then*

100 Ab Mat Situps
“Cement Mixer”