Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 3 sets: Double KB RDL @4011 x 6 Double KB Reverse Lunges @2011 (Farmers hold) 15 second Bike/Row Sprint Rest 2 minutes 2 Sets: Bent Over Row @5011 x 8 Seated Banded Row x 20-30 3 Sets: AMRAP in 4 Minutes: 4...Read More