Sunday Funday 20200705

Top Tier Columbia – Adult/ Teenager Fitness

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7RFT: Metcon (Time)

7 Rounds for Time:

120 Meter Bear Crawl

7 Jumping Alternating Lunges

7 Push Ups

7 Power Clean (115/95)

7 Air Squats

7 Burpees

7 Power Jerk – a jerk where your feet do not split (115/95)

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5RFT: Metcon (Time)

5RFT:

20 Calorie Bike/Row/Ski

15 Box Jump (24/20)

120 Foot Yoke Carry (Orange line to Orange line)

50 Foot Sled Pull

50 Foot Sled Push

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3RFT: Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here