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Monday, July 6, 2018


Monday, July 6, 2018

CrossFit Surge – CROSSFIT


Warm-up (No Measure)

Dynamic Warm Up


Metcon (AMRAP – Rounds and Reps)


In Teams of 3 Perform AMRAP in 15 Minutes:

15 Sit Ups

12 Calorie Row

9 Power Clean 135/95

6 Pull Ups

*Athletes start at different exercise, only one athlete at given exercise at a time. Entire team performs 6 burpee between each round.


Back Squat

6 Sets:

Back Squat @10×1 x 4 (RPE 6-7, goal is to focus on speed out of the hole. Weight should moderately heavy, perhaps around 70-75% depending on bar speed)

Push Press/Row/Lateral Raise

4 Sets:

Push Press x 3 (Build to challenging 3)

Single Arm Bent Over Row x 6 (Last set perform a drop set of 6-6-6)

Bent Over DB Lateral Raise x 8-10

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