Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) AMRAP in 10 Minutes:

5 Sumo Deadlift High Pull 95/65

7 Hang Power Clean

9 Thrusters

30 Double Unders

B) AMRAP in 5 Minutes:

10 Alternate Single Leg V-Up

10 Tall Plank DB Pull Unders 5/5

10 Russian Twist

C) AMRAP in 10 Minutes (Pick up where you left off from part A)

5 Sumo Deadlift High Pull 95/65

7 Hang Power Clean

9 Thrusters

30 Double Unders

Competition

Metcon (No Measure)

A) 4 Sets:

5 Seated Box Jumps

5 Broad Jumps

15 Second Bike Sprint

Rest 60 Seconds

B) 4 Sets:

Tempo Front Squat x 1 @3211

C) 1 Set:

Max Reps at today’s B.

D) 6 Sets: (EMOM)

Snatch x 2 @ 65-70%

A) AMRAP in 10 Minutes:

5 Sumo Deadlift High Pull 95/65

7 Hang Power Clean

9 Thrusters

30 Double Unders

B) AMRAP in 5 Minutes:

10 Alternate Single Leg V-Up

10 Tall Plank DB Pull Unders 5/5

10 Russian Twist

C) AMRAP in 10 Minutes (Pick up where you left off from part A)

5 Sumo Deadlift High Pull 95/65

7 Hang Power Clean

9 Thrusters

30 Double Unders