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Thirsday, September 30, 2021

30
Sep

Thirsday, September 30, 2021

CrossFit Surge – CROSSFIT

Metcon (Time)

A) 5 Sets (EMOM)

50 ft plate/sled push

Rest 1 minute

B) 3 sets (emom)

Minute 1 = Row or Bike x 45 seconds

Minute 2 = Slam ball x 45 seconds

Minute 3 = Box Jump/step up x 45 seconds

Minute 4 = Slam ball Russian twist x 45 seconds

Rest 1 minute

C) 5 Sets

50 ft plate/sled Push

Rest 1 minute

D) For Time

20/16 calorie Row or Bike

20 Slam Ball

20 Box Jumps/Step Ups

40 Slam Ball Russian Twist

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