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Saturday, December 29, 2018

29
Dec

Saturday, December 29, 2018

CrossFit Surge – CROSSFIT

Metcon (2 Rounds for reps)

In Teams of 3 perform:

A) In 10 Minutes:

Build to heavy 5 rep Bench Press

Rest 3 minutes

B) AMRAP in 15 minutes

6 Burpee Pull Up

9 DB Push Press 50/35

12 KB Swings /12 wt. Sit Ups

*For the kb Swings & wt sit ups teams will alternate full rounds of given movement. 1st time through the whole team performs kb Swings. 2nd time through whole team performs wt Sit Ups.

Competition

Metcon (2 Rounds for reps)

In Teams of 3 perform:

A) In 10 Minutes:

Build to heavy 5 rep Bench Press

Rest 3 minutes

B) AMRAP in 15 minutes

3 Burpee Ring Muscle Ups

9 Handstand Push Ups

12 Single Arm KB Snatch (6/6) /12 GHD Sit Ups

*Partners will alternate movements. Only one person works at given movement. All partners must finish before rotating. For the Snatch & GHD sit ups teams will alternate full rounds of given movement. 1st time through the whole team performs kb Snatch. 2nd time through whole team performs GHD Sit Ups.

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