21
May
Tuesday, May 21, 2019
CrossFit Surge – CROSSFIT
Metcon (2 Rounds for time)
A) AMRAP in 7 Minutes
7 Deadlift 225/155
7 Handstand Push Ups/DB Push Press
Rest 5 Minute
B) 2 Rds
15 Pull Ups
50 Double Unders
15 Toe to Bar
10 Burpee
20 Hand Release Push Ups
Rest 4 minutes between Rds
Competition
Strength
5 sets
Behind the neck Jerk x 3 @ rpe 4-5
Clean Pull x 5 @ 70-80%
Metcon (2 Rounds for time)
A) 21-15-9 For Time
Deadlift 225/155
Handstand Push Ups
Rest 5 minutes
B) 2 Rds
20 Calorie Bike
15 Chest to Bar Pull Ups
50 Double Unders
20 Toe to Bar
15 Burpee
20 Handstand Push Ups
Rest 4 minutes between Rds