Friday, March 2, 2018

Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

A: Metcon (Time)

Workout 18.2A

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 35/20

Bar-facing burpees

*12 Minute Time Cap

B: Metcon (Weight)

18.2B

After completing 18.2A you have until the 12 minute mark to establish a 1RM Clean (Power or Full)

Performance/Competition

A: Metcon (Time)

https://www.youtube.com/watch?v=ZIbI0ekrrZU

Workout 18.2A

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 50/35

Bar-facing burpees

*12 Minute Time Cap

B: Metcon (Weight)

18.2B

After completing 18.2A you have until the 12 minute mark to establish a 1RM Clean (Power or Full)