Saturday, September 29, 2018
CrossFit Surge – CROSSFIT
Essentials/Performance
Metcon (2 Rounds for reps)
In Teams of 3 Perform:
A) AMRAP in 15 Minutes:
Partner 1 = 12/10 Calorie Row
Partner 2 =
9 Medball Sit Ups
9 Toe to Bar/Toe to Ring
Partner 3 =
4 DB Hang Squat Clean Thruster 50/35
12/9 Hand Release Push Ups
Rest 4 Minutes
B) 5 Rds For Time:
Partner 1 = 10/7 Calorie Row
Partner 2 =
1-2 Rope Climb
Partner 3 =
10 KB Swing
12 KB Step Ups (6/6)
Competition
Metcon (2 Rounds for reps)
In Teams of 3 Perform:
A) AMRAP in 15 Minutes:
Partner 1 = 12/10 Calorie Row
Partner 2 =
9 GHD Sit Ups
9 Toe to Bar
Partner 3 =
4 DB Hang Squat Clean Thruster 50/35
6 DB Box Step Over 4/4
6 Box Jump Overs
Rest 4 Minutes
B) AMRAP in 12 Minutes:
Partner 1 = 10/7 Calorie Ski
Partner 2 =
2-3 Rope Climb
Partner 3 =
10 KB Swing 70/55
10/7 Handstand Push Ups
You Call It
10 Minutes Build to today’s heavy 5 rep Thruster or Overhead Squat