Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Wall Press Dead Bug x 5 each

Blackburns x 5

Push Up + Scapular Push Up x 5

Banded Face Pulls x 10

B) 8 Sets or Less

Close Grip Bench Press x 3 (Build to today’s 3 RM)

3 Rds For Time:

21 Alternating Single Arm DB Snatch

14 Dips

7 Burpee Pull Up

Competition

Metcon (Time)

A) 2 Sets:

Wall Press Dead Bug x 5 each

Blackburns x 5

Push Up + Scapular Push Up x 5

Banded Face Pulls x 10

B) 8 Sets or Less

Close Grip Bench Press x 3 (Build to today’s 3 RM)

C) For Time:

30 Ring Muscle Ups + Max Unbroken

*Start with 1 Set Max Unbroken RMU.

D) 3 Rds For Time:

21 Alternating Single Arm DB Snatch 50/35

14 Ring Dips

7 Burpee Pull Up