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Sunday Funday 20190908

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

“SHIP”
Canadian Forces Sgt. Prescott Shipway, 36, was killed on Sept. 7, 2008, by a roadside bomb in Afghanistan.

9RFT: Metcon (Time)

9 Rounds for Time:

Complete 9 total rounds of the following for time

7 Squat Cleans (145#/95#)

8 Burpee Box Jumps (30/24)

5RFT: Metcon (Time)

5 Rounds for Time:

200 Meter Row

10 Tire Flips

20 Kettlebell Snatch (44/25)

10 Jump Squat with Med Ball (20/14)

200 Meter Row

10 Thrusters (95/65)

ABS: Metcon (Time)

Optional Core WOD

6RFT:

40 Ab Mat Sit-ups

30 4-Count Flutter Kick

20 GHD Sit-ups

10 Candlesticks