Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 10-1 For Time: Kneeling Up Downs Each (https://www.youtube.com/watch?v=uKIL9olMWcA) Plate Russian Twist Each Burpee Hand Anchored Lateral Box/Bench Hops (https://www.youtube.com/watch?v=rgWyEAMyxHw) *20 Seconds Wall Sit Between Each Round Competition Metcon (No Measure) Body Flow 30 Seconds Neck Rolls (R/L) 30 Seconds Shoulder Rolls (Forward/Backward) 30 Seconds Small Arm...Read More