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Saturday, March 23, 2019

23
Mar

Saturday, March 23, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform:

For Time:

1600m Row (Alternating Every 200m)

*while one partner Rows other holds barbell front rack

Than

3 Rds Each:

P1 = 400m Run

P2 = Complete 1 Rd:

20 Deadlifts 185/125

15 Bench Press

10 Burpee Over Bar

Strength

A) 1 Set

50 Stationary Dip

50 Inverted Shoulder Taps

50 V-Ups

25 Stationary Dip

25 Inverted Shoulder Taps

25 V-Ups

B) 15 Minutes For Quality

12 Single arm High Pulls

6 Barbell Roll Outs

12 Single Arm Chainsaw Rows

C) 1 Set

75-100 Banded Biceps Curl

100-150 Banded Triceps Extensions

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