29
Aug
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