Friday

Aug 23, 2019

CrossFit Surfside – CrossFit

Mobility

Lizard

Supine Pigeon

Barbell BN FR

Strength

Complex (11 min to find heaviest complex)

1 Deadlift + 1 Hang Squat Clean, 1 Front Squat + 1 Shoulder 2OH

WOD

Metcon (Time)

3 BMU or 5 Strict Pull Up

50 Wall Ball

3 BMU or 5 Strict Pull Up

40 KBS

3 BMU or 5 Strict Pull Up

30 Box Dip / Deficit Push Up

3 BMU or 5 Strict Pull Up

20 Power Clean + Jerk 135/95

3 BMU or 5 Strict Pull Up

*19 Cap