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Saturday, April 13, 2019


Saturday, April 13, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Reps)

A) 3 Sets:

Tempo Bench Press @51×1 x 5

DB Floor Press x 10

Alternating Neutral Grip/Supinated Grip Single Arm DB Bent Over Row x 30 Seconds Each

B) 3 Sets:

With a Partner Perform Every 6 Minutes Perform:

AMRAP in 3:30 Minutes

20 DB Devils Press Thrusters/Medball Burpee Wall Ball

40 Toe to Ring/Toe to Rig/Sit Ups

In Remaining Time Perform:

AMRAP Handstand Push Ups/Push Ups

*Partners may work at the same time, cannot work on the same movement at the same time.


A) 4 Sets:

Wt. Stationary Dip x 8-12

Ring 1 1/4 Pull Ups @2111 x 6-10

B) 3 Sets:

Toe on Rower Knee to Elbow + Reverse V-Up

Kneeling Banded Russian Twists x 10 each

C) 1 Set:

50 EZ Bar Chain Curls

50 low incline reverse hyper triceps ext.

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