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Sweat: Wednesday, February 28, 2018


Sweat: Wednesday, February 28, 2018

CrossFit Surge – SWEAT

Metcon (Distance)

In a Team of 3 Perform Complete 3-4 Sets Each of:

P1 = 10 Tempo DB Bench Press @21×1

P2 = 20 DB/KB Walking Lunges or Split Squat x 10 each

P3 = AMRAP Row for Meters

*Partners will start a each exercise. Partner A will complete 10 DB Bench Press while Partner B perform 20 walking lunges. Partner C is rowing for meters, once both partners A and B have finished their exercise the will rotate. A goes to B, B goes to C and C goes to A. Score is total number of meters rowed.

B: Tempo Pull Up/Supine Row/Hip Extension

If time permits perform:

3 Sets:

Tempo Pull Up or Supine Row @3111 x 3-6 ro 8-10

Tempo Hip Extension @2112 x 7-12

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