Wednesday l, June 19, 2019

CrossFit Surge – CROSSFIT

Metcon (Time)

For Time:

10-1

DB Incline Press

Back rack Alternating Step Back Reverse Lunge each

Double DB Bent Over Row

Barbell Hip Thrust

*rd 1 perform 10 reps of each, rd 2 perform 9 reps of each, continue this format until 1 rep of each. You may build in weight as the reps decrease.

Metcon (Time)

A) EMOM x 8 (4 each)

Odd minutes = 4 squat clean thrusters @ 60-70% of clean

Even minutes = 15 Heavy Wall balls

B) 6 sets for time

10/6 calorie arms only bike

6-12 strict pull ups

14/10 calorie arms & legs bike

10-16 ring dips

10/6 calorie arms only bike

Rest 1 minute

C) 3 sets

Double kb front rack step up x 8 each

45 seconds Wall Sit

Back rack lunges x 8 each

Rest 2 minutes