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Saturday, July 17, 2021

17
Jul

Saturday, July 17, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform

A) AMRAP in 12 Minutes

12 KB Swing

8 Medball Sit Up Toss

8-12 Hand Release Push Ups

Rest 4 Minutes

For Time:

200m Run

10 Toe To Ring

100 Front Squat (Barbell or DB/KB)

*P1 = 200m Run

P2 = 10 Toe to Ring, in remaining time perform AMRAP front squats. Once P1 returns from run, partners which and P1 picks up where P2 left off. Your team completes 100 front squat you’re done.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform

A) AMRAP in 12 Minutes

12 KB Swing

8 GHD Sit Up

4 Muscle Up

Rest 4 Minutes

For Time:

200m Run

10 Toe To Ring

100 Double KB Front Squat

*P1 = 200m Run

P2 = 10 Toe to Ring, in remaining time perform AMRAP front squats. Once your team completes 100 front squat you’re done.

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