Muscle: Wednesday, December 19, 2018

CrossFit Surge – Muscle

Metcon (AMRAP – Reps)

A) 3 Sets

9 Deadlift

6 Hang Power Clean

9 Bent Over Row

300m run

Rest 2 minutes

*Goal is to increase weight on bar each round and increase pace on run.

Rest 3 minutes (total 5 minutes)

B) 4 Sets:

10 Front Rack Step Back Lunge (you may take from rack) 5/5 (build each set)

12-15 Toe to Ring

2 minutes row for distance (goal to increase distance each set)

Rest 2 minutes