Surge Elite Performance & Fitness – CROSSFIT
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
Essentials/Performance/Competition
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform AMRAP in 18 Minutes:
20 Deadlift
30 Shoot Throughs
40 Box Jump (Must Step Down)
50 KB Swings
60 Wall Ball