Muscle: Monday, September 10, 2018

CrossFit Surge – Muscle

Close Grip Bench/Prone Barbell Row

4 Sets:

Close Grip Bench Press @ 30×0 x 6-4-3-2

Prone on Bench Barbell Row Cluster x 2.2.2.2 (Rest 10 Seconds between doubles)

Step Ups/Ring Row/Deadbugs

4 Sets:

10 Alternating Step Ups (Hold 1 DB/KB Overhead + 1 DB/KB by side, alternate sides each set)

12 Supine Ring Row

20 Deadbugs

Metcon (Time)

3 Sets:

300m Row

20 Goblet Squats 70/55

10 DB Power Cleans 50/35

Rest 2 Minutes between