Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Banded Lateral Steps x 10 yrds RT/LT

Hand to Hand Russian KB Swing x 8 Each

PVC Pass Through x 10

PVC Overhead Squat x 10

2-5 Second Ring Support Hold Top + 2-5 Seconds Bottom of Dip Hold Bottom x 3 (Top of push up hold/2″ off ground hold)

Essentials/Performance

Metcon (3 Rounds for reps)

A) AMRAP in 5 Minutes:

9/7 Muscle Ups/18 Pull Up + 18 Push Ups

20 Overhead Squats 95/65

Remaining Time:

AMRAP Double Unders

Rest 2 Minutes:

B) AMRAP in 5 Minutes:

7/5 Muscle Ups/15 Pull Ups + 15 Push Ups

20 Front Squat 135/95

Remaining TIme:

AMRAP Double Unders

Rest 2 Minutes

C) AMRAP in 5 Minutes:

5/3 Muscle Ups/12 Pull Ups + 12 Push Ups

20 Back Squat 185/125

Remaining Time:

AMRAP Double Unders
Perform Pull Ups on Rings in your able to

Competition

Metcon (3 Rounds for reps)

A) AMRAP in 5 Minutes:

15/12 Muscle Ups

30 Overhead Squats 115/75

Remaining Time:

AMRAP Double Unders

Rest 2 Minutes:

B) AMRAP in 5 Minutes:

12/9 Muscle Ups

24 Squat Snatch 115/75

Remaining TIme:

AMRAP Double Unders

Rest 2 Minutes

C) AMRAP in 5 Minutes:

9/6 Muscle Ups

30 Power Snatch 115/75

Remaining Time:

AMRAP Double Unders