17
Mar
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