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Thursday, January 7, 2021

7
Jan

Thursday, January 7, 2021

CrossFit Surge – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

Buy In:

2K Row/2 Mile Bike

In Remaining Time AMRAP:

10 Slam Balls/Plate Ground to Overhead

10 Breakdancers (5/5)(https://www.youtube.com/watch?v=7vhsqLrN5hc)

10 Reverse Plank Toe touches (5/5)

Competition

Metcon (No Measure)

10 rounds not for time

:15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236

8 ring support swings https://vimeo.com/181499957/25e31478dc

15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1

5x bar jump to hollow-> glide-> arch -> pull to shins

https://vimeo.com/191318767/201386ddae

8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe

5x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7

** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5

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