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CrossFit Surge – Surge Muscle Metcon (AMRAP – Reps) A) 1 Sets: Ring YTW x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Banded... Read More

CrossFit Surge – CROSSFIT Metcon (Time) Barbells For Boobs With a Partner Perform: “Helen” 3 Rds 400m Run 21 KB Swings 12 Pull Ups Right... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 1 Sets: Banded TKE x 10 Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k) Ring YTW x 6 each... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) 4 Sets: (EMOM) Minute 1 = 12/10 Calorie Row Minute 2 = 12-15 Incline DB Press Minute 3... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds each Banded Clamshells x 5 each Banded... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 1 Sets: Ring YTW x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Banded Triple Threat x 6-8... Read More

CrossFit Surge – CROSSFIT Competition Metcon (AMRAP – Rounds and Reps) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight Arm Pull Downs... Read More