Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) With a running clock perform: Minutes 0-5: Accumulate 3 Minute Plank Hold Minute 5-10: 90 Russian KB Swings 70/55 Minutes 10-15: 800m Run Minutes 15-20: 70 Single DB Box Step Ups 45/30 (20″ Box) Minute 20-25: 60 Calorie Row Now same format but with 3...Read More