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Friday, March 9, 2018

9
Mar

Friday, March 9, 2018

CrossFit Surge – CROSSFIT

Essentials

Metcon (Time)

OPEN 18.3

2 rounds for time of:

100 single-unders

20 overhead squats 45/35

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Performance/Competition

Metcon (Time)

Workout 18.3

https://www.youtube.com/watch?v=d3UeeyMpJiE

2 rounds for time of:

100 double-unders

20 overhead squats 115/80

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

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