Muscle: Tuesday, July 17, 2018

CrossFit Surge – Muscle

Segmented Clean Grip Deadlift

4×2 @3131 (Pause below knee, above knee, mid thigh)

Deadlift From Blocks

4×3 (Set bar just above knee)

Metcon (5 Rounds for time)

5 Sets:

10 Sumo Deadlift High Pull (Use weight can perform UB)

Rest 15 Seconds

20 Russian Twists 20/14

Rest 15 Seconds

5 Box Jump Overs

Rest 15 Seconds

Row 18/15 Calories (Goal to increase pace each set)

Rest 90 Seconds