Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes:

20 Heavy Rope Double Unders

1 Rope Climb or 8 Supine Ring Row

20 Double Unders

10 KB Swings 70/55

Rest 2 Minutes

AMRAP in 5 Minutes:

10 Bicycle Crunches @1111 5/5

10 Tall Plank DB Pull Unders 5/5

10 Russian Twist

Rest 2 Minutes

AMRAP in 8 Minutes:

20 Heavy Rope Double Unders

1 Rope Climb or 8 Supine Ring Row

20 Double Unders

10 KB Swings 70/55

*Pick up where you left off after 5 minute amrap

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets:

5 Depth Drop to Vertical Jump

15 Second Bike Sprint

Rest 60 Seconds

B) 4 Sets:

Front Squat

Set 1 – 3 @ 70%

Set 2 – 2 @ 75%

Set 3 – 1 @ 80%

Set 4 – 1 @ 85%

Set 5 – 1 @ 90%

C) 6 Sets: (Every 2 Minutes)

Snatch + Hang Snatch (Just above Knee) @ 75-90%

A) AMRAP in 8 Minutes:

15 Heavy Rope Double Unders

2 Rope Climb

15 Heavy Rope Double Unders

10 KB Swings 70/55

Rest 2 Minutes

AMRAP in 5 Minutes:

10 Alternating Single Leg Toe to Bar

10 Tall Plank DB Pull Unders 5/5

10 Russian Twist

Rest 2 Minutes

AMRAP in 8 Minutes:

15 Heavy Rope Double Unders

2 Rope Climb

15 Heavy Rope Double Unders

10 KB Swings

*Pick up where you left off after the 5 minute amrap