WOD

22
Jul

WOD

CrossFit Surge – CROSSFIT

STRENGTH
Back Squat (every 2:30)

Set 1 = 5 @ 65
Set 2 = 5 @75
Set 3 = max reps at 85
* percentages based off 90% + 10 lbs

WOD
4 rounds:
7 Power Clean (rpe 6-7)
7 Burpee Pull-ups
200m Run
Rest 1 Minute

Competition:

STRENGTH
4 set:
2 Hang Claen Pulls + 2 Power Cleans (rpe 5-6)

WOD
4 rounds:
7 Power Clean (rpe 6-7)
7 Bar Muscle Up
12 cal Row
Rest 1 Minute

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