Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) For Time: (15 Minute Cap) 50/40 Calorie Row 50 Wall Ball 40 Alternating DB Snatch 40 Pull Ups 30 Hand Release Push Ups 20 Kipping Handstand Push Ups or DB Push Press B) 3 Sets: (Every 90 Seconds) Station 1 = Back Rack Step Back...Read More