Surge Elite Performance & Fitness – CROSSFIT

Competition

Metcon (Time)

3 Rds For Time:

30 Pull Ups

9 Overhead Squat 205/135

*adjust weight if unable to perform unbroken for the first round.

Metcon (Time)

3 rounds For Time:

30 pull ups

9 overhead squats

*adjust weight if unable to perform first round unbroken.

B: Metcon (No Measure)

4 rds

500m row

3 position bench x 5 each (wide, intermidate, narrow)

Then

100 ghd sit ups

100 hip extension

*break up as you wish