Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: 1 Minute Alternating steps Jump Rope or Bike Plate Cuban Press x 5 (https://www.youtube.com/watch?v=8nkDP8OimEw) Scapular Pull Ups x 5 Bent Over Lateral Raise x 15 Single Arm Overhead Hold w/Band Around Feet March x 10 each (https://www.youtube.com/watch?v=so-yij9JKN8) Overhead Medball...Read More