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Saturday, June 16, 2018

16
Jun

Saturday, June 16, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 8 Minutes:

Alternating 150m Run

*While one partner runs other partner hold handstand hold/plank hold

Rest 2 Minutes:

B) AMRAP in 8 Minutes:

10 Box Jump Overs/Step Up Overs 24/20

10 Single Arm DB Snatch (5/5)

1 Rope Climb (Comp = Legless)/3-5 Strict Pull Ups

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

5 Burpee Pull Up

10 Single Arm DB Push Jerk (5/5)

40 Double Unders

*Parts B&C Partners Alternate Movements

Competition

Push/Pull

3 Sets:

Ring Support Hold x 20-30 Seconds

DB 1 1/4 Incline Press @21×1 x 6-8

Prone on flat bench Iso DB Row Hold @ Hip x 30-45 Seconds

Prone on flat bench DB Row x 15

Suns Out

2 Sets:

10 Supinated DB Curl

20 yard Gun Show Walk

10 Roll Back DB Triceps Extensions

20 yard Crab Walk

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