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Saturday, June 23, 2018

23
Jun

Saturday, June 23, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (Time)

In Teams of 3 Perform For Time: (30 Minute Cap)

3 Rds:

30 Pull Ups

30 Hand Release Push Ups

30 Hang Power Clean 95/65

200/140 Calorie Row

2 Rds:

30 Pull Ups

30 Hand Release Push Ups

30 Hang Power Clean 115/75

200/140 Calorie Row

1 Rd:

30 Pull Ups

30 Hand Release Push Ups

30 Hang Power Clean 135/95

Performance/Competition

Metcon (Time)

In Teams of 3 Perform For Time: (30 Minute Cap)

3 Rds:

30 Chest to Bar Pull Ups

30 Handstand Push Ups

30 Hang Power Clean 135/95

200/140 Calorie Row

2 Rds:

30 Chest to Bar Pull Ups

30 Handstand Push Ups

30 Hang Power Clean 155/105

200/140 Calorie Row

1 Rd:

30 Chest to Bar Pull Ups

30 Handstand Push Ups

30 Hang Power Clean 185/125

Push/Pull

3 Sets:

Ring Support Hold x 20

Seconds

Bottom of Dip Hold x 20 Seconds

DB Incline Press @21×1 x 4-6

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

Pendlay Row x 6-8

Accessory

1 Set:

100 Biceps Curl Variation

100 Triceps Extension Variation

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