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Saturday, November 23, 2019

23
Nov

Saturday, November 23, 2019

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform:

AMRAP in 15 Minutes

Station 1:

7 Thrusters 75/55 or Wall Ball

7 Pull Ups

7 Burpees

Station 2:

Row or Bike

Station 3:

Rest

Competition

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 Perform AMRAP in 15 minutes or

20 Rds (10 each)

Station 1:

7 Thrusters 75/55

7 Pull Ups

7 Burpee

Station 2:

Bike for Calories

*Partners Alternate movement’s EMOM

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