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Tuesday, February 20, 2018

20
Feb

Tuesday, February 20, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

1000m Row

100 Double Unders

50 Pistols (25/25)/Lateral Step Ups

25 Power Cleans 165/125

15 Burpee Box Jump 30/24/Burpee to Bar

10 Ring Muscle Ups/Dips

Competition

Metcon (Time)

For Time:

1000m Row

100 Double Unders

50 Pistols (25/25)

25 Power Cleans 185/125

15 Burpee Box Jump 36/30

10 Ring Muscle Ups

Power Snatch

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