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Monday, July 2, 2018

2
Jul

Monday, July 2, 2018

CrossFit Surge – CROSSFIT

Warm-up (No Measure)

Schedule Reminder:

Wednesday we will be closed. We will be doing the Firecrackers & Flapjacks Race, to celebrate the 4th and unfortunately help send Nate off to his new job.

Metcon (AMRAP – Rounds and Reps)

4 Rds

4 minutes on/1 minute off

100 yard Shuttle Run (10+15 yard shuttle x 4)

12 KB Swings

12 Box Jump Overs 24/20

*Resume where you left off after each round

Competition

Metcon (AMRAP – Rounds and Reps)

4 Rds

4 minutes on/1 minute off

100 yard Shuttle Run (10+15 yard shuttle x 4)

12 KB Swings 70/55

12 Box Jump Overs 24/20

*Resume where you left off after each round

Power Clean

4×3 (RPE 6-7)

Front Squat

Front Squat

Set 1 = 5 Reps (RPE 4-5)

Set 2 = 1 Rep Above Parallel Box Front Squat Box Squat (6-7)

Set 3 = 5 Reps (RPE 5-6)

Set 4 = 1 Rep Above Parallel Box Front Squat Box Squat (RPE 7-8)

Set 5 = 5 Reps (6-7)

Set 6 = 1 Rep Above Parallel Box Front Squat Box Squat (8-9)

Set 7 = 5 Reps (7-8)

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