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Saturday, July 10, 2021

10
Jul

Saturday, July 10, 2021

CrossFit Surge – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

2 Wall Walk

4 Deadlift 205/135

*Partners complete full rounds

Rest 3 minutes

AMRAP in 8 Minutes

9 Air Squat

6 DB Bench (you choose #)

3 Power Clean 165/110 or 9 KB Swing

*Partners Alternate Movements

Rest 3 Minutes

AMRAP 12 Minutes

100m Run

8 Box Jump w/step down

8 Single DB Devils Press 50/35 or Burpee

*Partners Alternate Movements

B) 1 Set

100 Banded Curls (Every time you break perform 10 barbell curls)

100 Banded Triceps Extensions (Every time you break perform 10 barbell skull crushers)

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