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Sweat: Wednesday, March 21, 2018


Sweat: Wednesday, March 21, 2018

CrossFit Surge – SWEAT

A: Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 15 Minutes:

30 Supine Ring Row (Partner Holds Wall Sit)

40 Plate Ground to Overhead (Partner hold Plank in push up position)

60 Russian KB Swing (Partner Holds Plate Overhead)

*Partners may distribute reps between each other as they want. They must finish the given exercise before moving on to the next. One partner MUST be performing the hold in order for other partner to perform work.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes:

5 DB Hammer Curl

5 DB Upright Row

5 DB Supinated Curl

5 DB Bent Over Lateral Raise

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