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Sunday Funday 20200209

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

3RFT: Air Assault (Time)

3 Rounds for Time:

100 Double Unders

200 Meter Row

20 Kettlebell Swings (53/35)

20 Med Ball Slams (20/14)

400 Meter Run

40 Air Squats

40 Ab Mat Sit Ups

1RFT: Metcon (Time)

For Time:

21 Deadlifts (225/185)

800 Meter Run

15 Deadlifts

800 Meter Run

9 deadlifts

800 Meter Run

-then-

100 Ab Mat Sit Ups

+ 5 Burpees EMOM

Wrmup: Warm-up (No Measure)

Warm Up:

300 Meter Jog

10 Glute Bridge

High Bear Crawl —>

10 Air Squat

1/2 Inch Worm <---
1/2 Duck Walk <---
Prepare Equipment