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Saturday, January 4, 2020

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

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