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Saturday, January 6, 2017

6
Jan

Saturday, January 6, 2017

CrossFit Surge – CROSSFIT


Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

A: Metcon (AMRAP – Rounds and Reps)

“ZP”

15:02 Minute AMRAP

12 Barbell Curls 75/45

31 Push Press 75/45

17 Burpees

15:02-17:21 Maximum Effort Push Ups

Score: Total Rounds Plus Push Ups

If you can’t make it and want to donate – the link is below:

http://www.dcsheriff.net/fallen-officer-fund/

1502 was Zack’s Badge number for CRPD. 1721 was his badge number for DCSO. Zack’s EOW was 12/31/17. Zack loved working glamor muscles so this is not a traditional crossfit workout with curls, I know, but that’s what he loved to do.

B: Metcon (AMRAP – Reps)

15:02-17:21 Maximum Effort Push Ups

B: Metcon (AMRAP – Reps)

15:02-17:21 Maximum Effort Push Ups

Competition

A: Metcon (Time)

With a Partner Complete 3 Rds Each:

20 Calorie Row

10 Toe to Bar

5 1 1/4 Close Grip Bench Press @75-80% of 1RM

20 UB Chest to Bar Pull Ups

*Partner Alternate Full Rounds

B: Metcon (Time)

With a Partner Complete 6 Rds

5 Calorie Triceps Push Down Ski

5 Tempo Ankle Weighted Strict Deficit Handstand Push Ups @1012 2/1″

C: Metcon (2 Rounds for reps)

“ZP”

15:02 Minute AMRAP

12 Barbell Curls 75/45

31 Push Press 75/45

17 Burpees

15:02-17:21 Maximum Effort Push Ups

Score: Total Rounds Plus Push Ups

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