31
Dec
Monday, December 31, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance/Competition
Metcon (Time)
New Year Eve Tradition
“Nutts”
For time:
10 Handstand push ups
15 Deadlift 250/170
25 Box jumps 30/24
50 Pull-ups
100 Wallball
200 Double-unders
Run 400 meters with a 45lb plate
Competition
Metcon (AMRAP – Reps)
Your choice ring or bar muscle up (choose which ever one you feel needs more work)
2 Sets For Reps
45 seconds work
30 seconds rest
35 seconds work
20 seconds rest
25 seconds work
10 seconds rest
Push/Pull
A) 3 Sets
Barbell Shoulder Press x 3
Behind the Neck Shoulder Press x 10
B) 3 Sets
Wt. Pull Ups x 5
50 yrd Farmers Carry AHAP without losing midline
C) 3 Sets
Narrow Grip Bench Press x 5
DB or Barbell Curls x 8