22
Feb
Friday, February 22, 2019
Surge Elite Performance & Fitness – CROSSFIT
Metcon (AMRAP – Rounds and Reps)
Workout 19.1 Rx’d
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Workout 19.1 Scaled
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Comp Strength
A) 4 Sets:
3 Position Power Snatch (Up to technically heavy load)
B) 4 Sets:
3 Position Power Snatch (Up to technically heavy load)
C) 4 Sets:
Rear Foot Elevated Split Squat @31×1 x 5 each
Rear Foot Wall Press Single Leg RDL x 6-8 each
Banded Dead Bugs x 8-12 each