Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 3 Sets: 3 Position Bench Press x 4-6 each (Wide Grip, Normal Grip, Narrow (Directly Under Shoulders) Pulling Option: 1) 3-5 Muscle Up 2) 5-10 Strict Pull Up 3) 5 Wt. Pull Up 4) 10-15 Kipping Pull Up 5) 1-2 Rope Climbs For Time: 3 Rds:...Read More