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Friday, March 16, 2018

16
Mar

Friday, March 16, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (Time)

For Time (9 Minute Cap)

21-15-9

Deadlift 135/95

Hand Release Push Ups

21-15-9

Deadlift 185/125

50ft Bear Crawl

Performance/Competition

Metcon (Time)

CrossFit Open 18.4

For Time (9 Minute Cap)

21-15-9

Deadlift 225/155

Handstand Push Ups

21-15-9

Deadlift 315/205

50ft Handstand Walk

https://www.youtube.com/watch?v=nghMpHOLFxg

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