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
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