FRIENDLY COMPETION WORKOUT FOR SUNDAY JULY 22, PLEASE SIGN UP WE NEED A BBQ, NON ALCHOLIC BEVERAGES WILL BE PROVIDED!

 

 

 

Crossfit South Surrey is planning a friendly competition and a BBQ to follow 
When July 22 Day: Sunday 
Time : 10:00am Sharp

BBQ :12:00pm

Bring your game face and something to BBQ, a small salad or appy to share and a chair.

Non alcoholic beverages will be provided

There is a scaled version

 if you do not want to participate, please  come and cheer and enjoy the social after! 

Pets and kids welcome! 

Pick your partners now and sign up on the board 

Dynamic Warm-Up 

 

Metcon (Time)

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Lunge back or front rack

The weight (95 lbs for men, 65 lbs for women) scaled for men, 65 lbs scaled for women 45,35,30,15).cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner. If the bar touches the ground there is an immediate 200 m partner carrie penalty  switching partners at the 100 m mark.