19
Dec
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