Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 5 Sets (EMOM) 50 ft plate/sled push Rest 1 minute B) 3 sets (emom) Minute 1 = Row or Bike x 45 seconds Minute 2 = Slam ball x 45 seconds Minute 3 = Box Jump/step up x 45 seconds Minute 4 = Slam ball...Read More
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