1
Aug
Muscle: Wednesday, August 1, 2018
CrossFit Surge – Muscle
Back Squat Clusters
5 Sets:
Back Squat Clusters @21×1 x 1.1.1 (3 reps per set, re-rack bar between singles rest 10 seconds between reps) Build with each set
Push/Pull
3 Sets:
Bulgarian Split Squat @ 30×1 x 4-6 each (DB/KBs by side)
Strict Pull Ups (Perform Chest to bar if you’re able to) x 40 Seconds AMRAP
Pull/Push
3 Sets:
Single Arm Cross Body RDL @ 3111 x 4-6
Half Kneeling DB Arnold Press @ 2111 x 4-6
Metcon (No Measure)
For 12 Minutes Continuous Movement
2 Turkish Get Ups Each
12 yard Seated Sled Drag Face Pull
10 GHD Sit Ups/Weighted Anchored Sit Ups
30 yard Single Arm Farmers Carry each