Sunday Funday 20191110

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

4RFT: Metcon (Time)

4 Rounds For Time:

8 Deadlifts (250/175 lb)

16 Burpees

3 Rope Climbs (15 ft)

600 meter Run
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

The British Hero WOD “Ralph” was first posted on as the workout of the day for Friday, November 9, 2012 (121109).

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP in 19 minutes 18 seconds:

60′ Kettlebell/Dumbbell Low Bear Crawl Drage (53/35)

11 Box Jumps

11 Kettlebell/Dumbbell Swings (53/35)

11 Single KB/DB Lunges (alternating legs)
Remembrance Day is also known as Armistice Day, and it marks the day World War One ended – on the 11th hour of the 11th day of the 11th month of 1918 (November 11, 1918). Hence, the reps for this WOD is 11-11-11. Taken from the year 1918, rounds should be performed as many as possible within 19 minutes and 18 seconds.

“They shall grow not old, as we that are left grow old:

Age shall not weary them, nor the years condemn.

At the going down of the sun and in the morning

We will remember them.”