Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 3 Sets: (EMOM)

Minute 1 – Handstand Walk x 5-10 yards

Minute 2 – Strict Ring to Sternum Pull Up x 6-8

Minute 3 – Earthquake Bar Overhead Hold x 30-45 Seconds

Into:

3 Sets:

60 Seconds Goblet Squat Hold

20 Band Pull a Parts

5 DB Squat Jumps

10 Second Bike Sprint

B) 4 Sets:

2 Front Squat + Jerk

Sets 1-2 = 1 @ 75-80% of 1RM Clean & Jerk

Sets 3-4 = 1 @ 85-90% of 1RM Clean & Jerk

C) In 15 Minutes:

Build to today’s 2 RM Bench Press

D) Surge New Years Eve Tradition

“Nutts”

For time:

10 Handstand Push Ups

15 Deadlift 250/170

25 Box jumps 30/24

50 Pull Ups

100 Wallball

200 Double Unders

400m Run w/45/25 lbs plate