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Friday, August 20, 201

20
Aug

Friday, August 20, 201

CrossFit Surge – Surge Muscle

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

B) 5 Sets:

Deadlift x 5-4-3-2-1

C) 1 Set:

Deadlift @ 85% of 1RM in B for AMRAP

D) For Time:

10-1

Strict Pull Up

Toe to Bar or Toe to Ring

Heels Elevated Goblet Squat

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