Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes:

12 Pull Ups

9 KB Swings

9 KB Goblet Squat

12 Sit Up

6 Box Jumps 30/24

Rest 2 Minutes

Accessory (If time permits)

2-3 Sets:

Iso Hip Extension Hold + 10 DB Row

Hip Extension x 8-12

Banded Triple Threat x 8-10

Competition

1 Position Power Clean

4×3 (RPE 6-7)

*Choose Position

Clean Pull

3×3 @ 95, 100, 105%

(From Floor)

Pause Deadlift

4×4 (RPE 7-8, pause at knee for 2 seconds)

Pulling

3 Sets:

Bent Over Barbell Row x 5

Wt. Strict Pull Up x 5

Metcon (3 Rounds for reps)

3 Sets:

AMRAP in 5 Minutes

12 Pull Ups

18 Single Arm DB Overhead Squat (9/9)

6 Bar Muscle Up

3 Box Jump 40/30

Rest 2 Minutes