Surge Elite Performance & Fitness – CROSSFIT

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Metcon (Time)

https://www.youtube.com/watch?v=d_4UoIoMXFw

21.3 Rx’d

For total time: (15 minute cap)

15 Front squats 95/65

30 Toe to Bar

15 Thrusters 95/65

1 Minute Rest

15 Front squats

30 Chest to Bar pull-ups

15 Thrusters

1 Minute Rest

15 Front squats

30 Bar Muscle Ups

15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4

7 Minutes to Find 1 RM of Complex

1 Deadlift

1 Clean (Power or Squat)

1 Hang Clean (Power or Full)

1 Jerk

21.3 Scaled

For total time: (15 minute cap)

15 Front squats 65/45

30 Knee Raises

15 Thrusters 65/45

1 Minute Rest

15 Front squats

30 Pull Ups

15 Thrusters

1 Minute Rest

15 Front squats

30 Chest to Bar Pull Ups

15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4

7 Minutes to Find 1 RM of Complex

1 Deadlift

1 Clean (Power or Squat)

1 Hang Clean (Power or Full)

1 Jerk

Competition

Metcon (Time)

https://www.youtube.com/watch?v=d_4UoIoMXFw

21.3 Rx’d

For total time: (15 minute cap)

15 Front squats 95/65

30 Toe to Bar

15 Thrusters 95/65

1 Minute Rest

15 Front squats

30 Chest to Bar pull-ups

15 Thrusters

1 Minute Rest

15 Front squats

30 Bar Muscle Ups

15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4

7 Minutes to Find 1 RM of Complex

1 Deadlift

1 Clean (Power or Squat)

1 Hang Clean (Power or Full)

1 Jerk