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Saturday, September 21, 2019

21
Sep

Saturday, September 21, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

A) 10-1

DB Thrusters/Wall Balls

Burpee Over DBs or (5-5-4-4-3-3-2-2-1-1)

B) 400m Partner Run

C) 10-1

Pull Ups/Supine Row

Reverse Knee to Elbow

D) 400m Partner Run

*For A & C it’s I go you go format, partners complete both movements than switch. Both partners complete run together

Competition

Metcon (Time)

With a Partner Perform

A) 10-1

DB Thrusters 50/35

Burpee Over DBs

B) 400m Partner Run

C) 10-1

Pull Ups

Toe to Bar

D) 400m Partner Run

*For A & C it’s I go you go format, partners complete both movements than switch. Both partners complete run together

Strength

A) 2 Sets

Turkish get up x 5 each

Ring Body Saw @3131 x 8-10

B)3 Sets:

Single Arm Landmine Press x 8-10 each @ 3111

Single Arm Bent Over Landmine Row x 8-10 each @ 3111

C) 1 Set

Accumulate 50 Seated Banded Lat Pull Downs

50 Seated Banded Row

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