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Saturday, September 4, 2021

4
Sep

Saturday, September 4, 2021

CrossFit Surge – Surge Muscle

Metcon (Time)

With a Partner Complete:

A) AMRAP in 10 Minutes

100m Run

50 ft. Sled/Plate Push

*Partner alternate full rounds. If you don’t have a sled or a plate to push. Sub for walking lunge.

Rest 3 Minutes

B) For Time:

9 Muscle Up or Shoot Throughs or Strict Pull Ups + Strict Dips

9 Double DB Devil’s Press 50/35

7 Muscle Up or Shoot Throughs or Strict Pull Ups + Strict Dips

7 Double DB Devil’s Press

5 Muscle Up or Shoot Throughs or Strict Pull Ups + Strict Dips

5 Double DB Devil’s Press

*Partner A completes 9/9 section, then partner B completes 9/9 section. Once partner B is finished, partner A will then complete the 7/7 section followed by partner B who will perform 7/7. Once both partners have completed the 5/5 section time is done.

Rest 3 Minutes

C) For Time:

600m Run

300ft. Sled/Plate Push

*Partners run together. May break up sled/plate push as they wish. (12x25ft.)

D) 1 Set:

100 Banded Curls

100 Triceps Extension

100 Bicycle Crunches @1111

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