Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

3 Deadlift 225/155

5 Pull Ups

7 Wall Ball

*Partner B Runs 100m, picks up where Partner A left off.

Rest 3 Minutes

6 Sets (3 each)

16 Alternating Single Leg V-Up (8/8)

16 Russian Twist (8/8)

In Remaining Time

Hollow/Tuck Hold

*Partner 75m Farmers Carry

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

3 Deadlift 225/155

5 Pull Ups

7 Wall Ball

*Partner B Runs 100m, picks up where Partner A left off.

Rest 3 Minutes

6 Sets (3 each)

16 Alternating Single Leg V-Up (8/8)

16 Russian Twist (8/8)

In Remaining Time

Hollow/Tuck Hold

*Partner 75m Farmers Carry