Sunday Funday 20191201

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

FT: Metcon (Time)


1,000 Meter Row

21 Clean-and-Jerks (155/105 lb)

15 Burpee Over Bar

1.5 Mile Bike

15 Burpee Over Bar

21 Clean-and-Jerks (155/105 lb)

600 Meter Run

FT: Metcon (Time)


For Time:

100 calorie Row

100 calorie Ski Erg

100 calorie Echo Bike

Every 3 minutes, perform:

7 Burpees
Right before Christmas, 2018, “a member of the Kato CrossFit Family was given some awful news. His son, Brock, would have to have a bone marrow transplant and undergo chemotherapy. Brock has ALD (adrenoluekodystrophy), a genetic disease that severely affects boys and men. It affects the nerve cells that allow us to think and control our muscles.”