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