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Saturday, September 18, 2021

18
Sep

Saturday, September 18, 2021

CrossFit Surge – CROSSFIT

Metcon (Distance)

With a Partner Perform:

AMRAP in 25 Minutes:

10 Rope Climb

30 Shoulder to Overhead 125/85

40/30 Calorie Bike or Row

30 Bar Muscle Up or Burpee Pull Up

30 Shoulder to Overhead

40/30 Calorie Bike or Row

60 Pull Up

30 Shoulder to Overhead

40/30 Calorie Bike or Row

*Only 1 person works at a time. Break reps up as you wish.

In Remaining Time Perform:

Farmers Carry (Perform in 100m or 200m sections. May break up with your partner as you wish. Only 1 partner carries at a time. If you get to 1200m as a team, you’re DONE.)

Competition

Metcon (Time)

With a Partner Perform:

AMRAP in 25 Minutes:

15 Rope Climb

30 Shoulder to Overhead 145/100

40/30 Calorie Bike

40 Bar Muscle Up

30 Shoulder to Overhead

40/30 Calorie Bike

60 Chest to Bar Pull Up

30 Shoulder to Overhead

40/30 Calorie Bike

*Only 1 person works at a time. Break reps up as you wish.

In Remaining Time Perform:

Farmers Carry (Perform in 100m or 200m sections. May break up with your partner as you wish. Only 1 partner carries at a time. If you get to 1200m as a team, you’re DONE.)

3 Sets:

Close Grip Incline Bench Press x 6-8

Cross Banded YTW x 5 each + 5 Banded Snow Angles

Barbell Windshield Wipers x 6-10 each

Rest 2:30

E) 3 Sets:

Single Arm Landmine Row x 6-8 each

Iso Dynamic Lateral Shoulder Raise x 6-8 each

Double DB Upright Row x 8-10

Reverse Hypers x 8-12

F) 1 Sets:

100 Banded Curls

*Every time you break perform 8 DB Zottsman Curls

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