Muscle: Tuesday, August 14, 2018

CrossFit Surge – Muscle

Seated Box Jump

8 Minutes build to high seated box jump

Power Clean Complex

5 Sets:

2 Segmented Clean Pull + 2 Segmented Power Clean (pause for 2 seconds at each position, below knee, above knee, mid thigh)

Clean Grip Deadlift

4×2 @2111

Metcon (Time)

4 Rds For Time

15 KB Swing

10 No Push Up Burpee

15 Toe to Ring

20/16 Calorie Row (Goal to increase pace each set)