Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

In teams of three, complete 4 rounds each of:

300 Meter Row

(rest station)

20 Plate Overhead Alternating Lunges 45/30 Each

(rest station)

10 Strict Pull-Ups

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Plate Overhead Alternating Lunges and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 4 full rounds.

Competition

A: Snatch (Deload)

5×3 @50%
Perform After WOD

B: Clean & Jerk

5×3 @50%
Perform After WOD

Metcon (Time)

For Time:

In teams of three, complete 5 rounds each of:

300 Meter Ski

(rest station)

20 Alternating Back Rack Lunges @50-60% of 1RM Back Squat

(rest station)

10 Bar Muscle Up

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may beginAlternating Back Rack Lunges and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 5 full rounds.
Perform Before WOD