Saturday, August 10, 2019


Saturday, August 10, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Complete:

100 Thrusters 75/55 or DB Thrusters 30/20(Partner Completes 40 Double Unders)

80 Bar Facing Burpee (Partner Completes 100m Run or 150m Row)

60 Toe to Bar or Pull Ups(If performed Pull Ups last night perform T2B today. Partner Completes 10-15 Box Jump Overs)

2000/1600m Row or 1600m Run (Partners Alternate 250/200m Row or 200m run, Partner holds sandbag bear hug)


Metcon (Time)

With a Partner Complete

100 Thrusters 75/55 (Partner Completes 50 Double Unders)

80 Bar Facing Burpee (Partner Completes 100m Run)

60 Chest to Bar Pull ups (Partner Completes 10-12 box Jump Overs)

2000/1600m Row (Partners Alternate 250/200m, Partner holds Sandbag Bear Hug)


A) 3 sets

5-7 Decline DB Bench Press

10 Wt. Banded Ring Shoulder Press

20-30 Seconds Ring Handstand Hold or 30-45 Seconds Handstand Hold Against Wall

B) 3 Sets

15-30 Second Top of Pull Up Hold

Pendlay barbell Row x 6

Supinated grip inverted barbell Row x 12-15

C) EMOM x 8

Toe to Rope x 8-10

D) AMRAP 6 Minutes

Banded Curls (any variation)

Banded triceps extensions (any variation)