Monday, December 24, 2018
CrossFit Surge – CROSSFIT
Essentials
Metcon (Time)
For Time:
1 Rope
2 DB/kb lunge 2/2
3 DB/KB Squat
4 DB Push Press
5 KB Swings
6 KB Deadlift
7 Supine row
8 Sit Ups
9 Box Jump Overs/Step Ups
10 Push Ups
11 Burpee
120 Double Unders/Single Unders
Performance
Metcon (Time)
“12 Days of Thankfulness”
For Time:
1 Rope Climb
2 Overhead Squat
3 Power Snatch
4 Shoulder to Overhead
5 Hang Squat Clean
6 Deadlift
7 Pull Ups
8 Toe to Bar
9 Box Jump Overs
10 Ring Muscle Up/Dips
11 Burpee
120 Double Unders
*Barbell weight 135/95. Weight should be a weight you can perform the reps unbroken if you needed to. May choose to perform with a partner.
Competition
Metcon (Time)
“12 Days of Thankfulness”
For Time:
1 Rope Climb
2 Overhead Squat
3 Power Snatch
4 Shoulder to Overhead
5 Hang Squat Clean
6 Deadlift
7 Pull Ups
8 Toe to Bar
9 Box Jump Overs
10 Ring Muscle Up
11 Burpee
120 Double Unders
*Barbell weight 165/110. Weight should be a weight you can perform the reps unbroken if you needed to.