Saturday, March 17, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (Time)

With a Partner Complete 10 Rds For Time:

300m Run/400m Row

3/2 Rope Climbs or 9 Pull Ups + 9 Knee to Elbow

10 Burpee Box Jump Overs

*Partners Alternate Movements

Competition

Metcon (2 Rounds for time)

If you’re planning on redoing 18.4 you can perform today’s wod then part C or:

A) For time:

3/2 Legless Rope Climbs from Seated Start

3/2 Legless Rope Climbs

3/2 Rope Climbs with Legs

Time Cap = 8:00

B) For Time:

1200m Run or 100/70 Calorie Row or Bike

400m Farmers Carry

40 Burpees

C) 4 sets:

Single Arm DB Row @21×0 x 6-8 each

Rest 30-45 seconds

Banded Face Pulls @2111 x 12-15

Rest 30-45 seconds

Side Plank x 45 seconds ea.

Rest 30-45 seconds