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Monday, February 12, 2018

12
Feb

Monday, February 12, 2018

CrossFit Surge – SWEAT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

(https://www.youtube.com/watch?v=3GKcLH1ASiQ)

5 Double DB Sumo Deadlift (Medball Deadlift)

5 Double DB High Pull (Upright Row)

5 Double DB Sumo Deadlift High Pull

5 Double DB Supinated Curls

10 Supinated Grip Double DB Front Squat (Air Squat/Goblet Squat) *Sit to a medball or low box

10 Double DB Bent Over Row

10 DB Toe Touch Sit Up (Hold feet straight in the air, sit up with db and touch toes)

20 Mountain Climbers

*Use a weight that you can perform the entire sequence unbroken, but is a test. If you need to use multiple weights you may.

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