29
Nov
Friday, November 29, 2019
CrossFit Surge – CROSSFIT
Essentials
Metcon (Time)
For Time
“Angie’s House”
15 Pull Ups/Supine Row
15 Push Ups
15 Sit Ups
15 Squats
Into
“Helen’s House”
400m Run
15 Kb Swings
9 Pull Ups/Supine Row
Into
“Fran’s House”
12 Thrusters
12 Pull Ups/Supine Row
Into
“Nancy’s House”
400m Run
15 Overhead Squats
Into
“Grace’s House”
15 Clean & Jerk
Into
“Kelly’s House”
400m Run
20 Box Jumps/Step Ups
20 Wall Ball
Performance/Competition
Metcon (Time)
For Time
“Angie’s House”
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
Into
“Helen’s House”
400m Run
21 Kb Swings
12 Pull Ups
Into
“Fran’s House”
15 Thrusters 95/65
15 Pull Ups
Into
“Nancy’s House”
400m Run
15 Overhead Squats 95/65
Into
“Grace’s House”
15 Clean & Jerk 135/95
Into
“Kelly’s House”
400m Run
30 Box Jumps 24/20
30 Wall Ball 20/14