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Tuesday, February 27, 2018

27
Feb

Tuesday, February 27, 2018

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

2-4-8-10-12-14…etc..

Strict Pull Ups

Hand Release Push Up

Deadlift 185/125

Box Jump + Step Down 24/20

10 yard Shuttle Run

Rest 30 Seconds

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

2-4-8-10-12-14…etc..

Strict Pull Ups

Hand Release Push Up

Deadlift 225/155

Box Jump + Step Down

Calories Bike

Rest 30 Seconds

*If you made up 18.1 and are feeling like you need to back off do so.

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