Wednesday, August 29, 2018

CrossFit Surge – CROSSFIT

3 Position Power Snatch

4×1 (Top to Bottom)

Essentials/Performance

Metcon (Time)

For TIme:

800m Run

Then

10-1 Hang Power Snatch 95/65

10 Sit Ups

Competition

Metcon (4 Rounds for time)

4 Rds Each For Time:

30/20 Calorie Bike

8 Sandbag/Stone Front Squat 150/100

20 yard Farmers Carry @ BW each hand

rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

10 yard Sled Push

20 yard Sled Drag

*wt 75-80% BW + Sled