Surge Elite Performance & Fitness – CROSSFIT

Metcon (2 Rounds for weight)

4 Sets: (Every 90 Seconds, Alternate Movements)

1st 90 Seconds = 10 Front Rack Step Back Lunge (5/5)(Building)

2nd 90 Seconds = 5 Barbell RDL

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform:

AMRAP in 15 Minutes:

5-10-15-20-25-30-25-20-15-10-5-10-etc…

Bench Press

Wall Ball

Row for Calories

*There must always be a partner rowing. 2 athletes can work through the bench press and wall balls. They can choose to distribute reps as they which, but they must finish all the given reps of the given movement before moving to the next movement. Partners may rotate at any time, between working on the bench/wall balls and rowing. Use a weight you can perform 8-12 reps fresh.

Competition

Metcon (Time)

4 Rds For Time:

14 Medball GHD Sit Ups

7 Sandball/Stone to Shoulder 150/100

20 yard single arm farmers carry @75% BW

Metcon (No Measure)

2 Sets:

24/16 Calorie Bike x 4

Rest 2 Minutes between reps

Rest 5 Minutes between sets

*During 2 minutes Rest Complete 15 American KB Swings 70/55