Sweat: Monday, 23, 2018

CrossFit Surge – SWEAT

Pull/Push/Push

3 Sets:

DB/KB RDL @30×1 x 6-8 (3 seconds down, 0 pause, up quick, 1 sec pause)

Rest 45 Seconds

DB Step Ups x 8-10 each

Rest 45 Seconds

Tempo Push Ups @2011 x 10-15 (2 seconds down, 0 pause, 1 up, 1 pause)(If unable to perform push ups, perform elevated or negatives)

Metcon (AMRAP – Reps)

4 Sets:

AMRAP in 2 Minutes:

300m/250m Row

Max Wall Balls or Burpees in Remaining time

Rest 2 minutes

*Athletes can perform wall balls, burpees or both during remaining time period. Each completed reps goes towards total.