Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Scapular Pull Up @1211 x 8-10 10 Single Arm KB Snatch 5 Medball Overhead Slam to Medball Vertical Toss B) For Time: 1-2-3-4-5-6-7-8-9-10 Front Squat 165/110 10-9-8-7-6-5-4-3-2-1 Handstand...Read More