4
Jan
Saturday, January 4, 2020
CrossFit Surge – CROSSFIT
Metcon (Time)
In Teams of 3 Perform For Time:
P1 =
40-60 Bar Muscle Up or 100-200 Pull Ups
P2=
AMRAP Calorie Row/Bike
P2 =
10 Deadlift 185/125
12 Handstand Push Up/Push Ups
15 Wall Ball
*P3 is the time keeper for length P1 is working.
Competition
Metcon (Time)
With a Partner Perform For Time:
P1 =
100 Bar Muscle Up
P2 =
10 Deadlift 225/155
10 Wall Ball
10/8 Calorie Row
10 Handstand Push Up
Strength
A) 3 Sets
Medball Squeeze Feet Press DB Incline Press w/10 Seconds Iso Hold x 6-8
Banded Serratus Foam Roll Wall Slide x 10 @3131