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Thursday, October 17, 2019

17
Oct

Thursday, October 17, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

For time

60/50 Calorie Row

50 Air Squats

40 Hand to Hand Russian kb swing

30 Slamball

20 yard Double DB Push

400m Run

Metcon (No Measure)

gymnastics/recovery

A) 3-5 Minutes Easy Bike

3-5 Sets:

Top Pull Up Hold x 20-30 Seconds

Bottoms Up KB Shoulder Press x 6-10

Overhead Wt. Ring Rotations x 10 each

Toe to Ring x 8

Ring Handstand Push Ups x 1-3

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