- 3 x 3 heavy
B. AMRAP 6:
Up Ladder of:
- Dead Lift– 60-70% of Above (1-2-3-4-5…) PERFECT FORM!
- Hollow rocks (5-10-15-20-25…)
* The sequence is 1 Dead and 5 hollow rocks, then 2 Deads and 10 hollow rocks, then 3 Deads and 15 hollow rocks. etc…
C. EMOM 20
- Min 1: 15 Cal Row
- Min 2: 15 Cal Airdyne
- Min 3: 50 Double unders
- Min 4: 8-10 Power Clean (60% of 1RM)
- Min 5: Rest (optional)
Awesome deals for Surf Athletics CrossFit athletes
Free iPhone app called BoxJump that helps traveling athletes find a local box. They have over 2,500 U.S. cities represented and Surf Athletics CrossFit is already included.
Download BoxJump on the iOS App Store [ Surf Athletics CrossFit ]
Hylete: 50% off first order and 20% off for life with link (enter BOXJUMP as your affiliate).
Kill Cliff: 15% off your order with link and code BOXJUMP.
Pete’s Paleo: 5% off your first week of meals with link and code BOXJUMP.