4
Apr
Wednesday, April 4, 2018
Surge Elite Performance & Fitness – 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