Sweat: Wednesday, September 19, 2018

CrossFit Surge – SWEAT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

750/500m Row

In Remaining Time AMRAP:

12 DB Renegade Row (6/6)

16 Russian Twist (8/8)

8 Supine Ring Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

750/500m Row

In Remaining Time AMRAP:

12 DB Renegade Row (6/6)

16 Russian Twist (8/8)

8 Supine Ring Row

Push/Pull

3 Sets:

DB Shoulder Press x 6-8

Rear Foot Elevated Split Squat @ 21×2 x 8-10 each

Barbell Hip Thrusts x 10-12