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Tuesday, February 13, 2018

13
Feb

Tuesday, February 13, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20/15 Calorie Row

12 Push Ups

10 Burpee

60 ft. Double KB Front Rack Carry

60 Double Unders

12 Box Jump 24/20

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20/15 Calorie Row

12 Handstand Push Ups

5/3 Muscle Ups or 10/6 Ring Dips

60 ft. Double KB Front rack carry

75 Double Unders

12 Box Jumps 30/24

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20/15 Calorie Row

12 Handstand Push Ups

5/3 Muscle Ups or 10/6 Ring Dips

60 ft. Double KB Front rack carry

75 Double Unders

12 Box Jumps 30/24

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

20/15 Calorie Row

12 Handstand Push Ups

5/3 Muscle Ups or 10/6 Ring Dips

60 ft. Double KB Front rack carry

75 Double Unders

12 Box Jumps 30/24

3 Position Power Snatch

3 Sets:

3 Position Power Snatch @60%

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