Wednesday, April 4, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (Time)

For Time:

9 Deadlift

9 Bar Facing Burpee

Right into:

4 Rds:

6 Deadlift

6 Burpee Step Up

Performance/Competition

Metcon (Time)

For Time:

3 Rds:

12 Deadlift 185/125

12 Bar Facing Burpee

Right into:

4 Rds:

6 Deadlift 225/155

6 Box Facing Burpee Box Jump