Amelia Munro

Sunday Funday 20200329

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit AMRAP: Metcon (AMRAP – Rounds and Reps) AMRAP35: 9-8-7-6-5-4-3-2-1 Single Leg Deadlift with Weight 60 Alternating Walking Lunges 10 Burpees Over Weighted Object 12 Alternating Toe Touch

HERO WOD – Maltz

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon (Time) 400m Run 50 Pull-ups 100m Farmers Carry (2×50/25) 50 Dips 100 Push-ups 50 Knee to elbows 100 Sit-ups 400m Run

03/18/2020

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard SWOD Snatch (x5 @70%, x3 @75%, x3 @80%, 2×3 @85%) Intention – maintain technique of this complicated lift while we improve your cardiovascular fitness WOD EMOM for 10min Deadlift (Odd Minutes – 7 Deadlifts (225/155)) Use any weight available Handstand Push-ups (Even Minutes – …

03/18/2020 Read More »