Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1000m Row 80 Sit Ups 60 Russian KB Swings 40 DB Renegade Row (20/20) 100 ft. Double DB Bear Crawl (Keep hips low inline with shoulders) Competition Metcon (No Measure) Body Flow 30 Seconds Neck Rolls (R/L) 30 Seconds Shoulder Rolls (Forward/Backward) 30 Seconds...Read More