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Friday, February 23, 2018

23
Feb

Friday, February 23, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 hanging knee-raises

10 dumbbell hang clean and jerks

14/12-cal. row

Men use 35-lb, dumbbell, Women use 20-lb, dumbbell

Performance/Competition

Metcon (AMRAP – Reps)

CrossFit Open 18.1

https://www.youtube.com/watch?v=MVq-IS__mLc

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14/12-cal. row

Men use 50-lb. dumbbell, Women use 35-lb. dumbbell

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