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Saturday, December 22, 2018

22
Dec

Saturday, December 22, 2018

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete AMRAP in 20 minutes:

13/10 Calories Row/Bike

11 KB Swings 55/35

9 Pull Pulls (if you have c2b do so)

7 Burpee

5 Bench Press 185/125

*partners alternate movements

Competition

Metcon (Time)

With a Partner Complete 10 rounds (5 each):

15 Chest to Bar Pull Ups

12/10 Calorie Row

9 Burpee over rower

6 Bench Press 205/135

*Partners Alternate Complete Rounds

Essentials/Performance

Lower/Upper pulling

3 sets:

Banded single leg rdl x 8-10 each

Single arm supine ring row x 6-8 each

Toes Elevated Barbell RDL x 5-7

Rope Landmine Bent Over Row x 8-10

Overhead pressing

3-4 Sets

20 yard sled overhead triceps extensions

5-10 wall facing strict handstand push ups

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