Tuesday, July 31, 2018

CrossFit Surge – Muscle

Clean Grip Deadlift

4 Sets:

Clean Grip Deadlift @3111 x 5

Clean Pull From Blocks

4×5 (Set Up Just Below Knee

Metcon (5 Rounds for time)

5 Rds

6 Hang Power Clean (ok to build each set)

6 x 3 Squats, 2 Push Ups, 1 Broad Jump

6 Kipping Toe to Ring

15 Seconds Ring Knee Tuck Hold

6 Kipping Toe to Ring

18 Calorie Row (Goal to increase pace each set)

Rest 90 Seconds