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Thursday, August 2, 2018


Thursday, August 2, 2018

CrossFit Surge – CROSSFIT



Complete 4 rounds of the following:

2:00min Plank Hold

Ring Complex

1 pull up->10 sec hanging L-sit-> 2 swings->muscle up->3 dips->2 swings-2 muscle ups

2:00min Hollow Hold

Bar Complex

2 kipping pull ups->2 kipping C2B->2 kipping T2B->2 BMU

If you can’t do BMU then do C2B

Have fun with this. This is intend to learn how transition between complex movements, learning spacial awareness.


Metcon (Time)

For Time:

20 Deadlift 225/155

300m Farmers Carry

400m Run

50 Overhead Walking Lunges 45/25 (25/25)

400m Run

300m Farmers Carry

20 Deadlifts

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