Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 30 Minutes: (If you and your partner complete 36 rounds your done)

Rounds: 1, 2, 5, 6, 9,10, 13, 14, 17, 18, 21, 22, 25, 26, 29, 30, 33, 34,

6 Calorie Row/Bike

6 Deadlift 185/125

6 Burpee

Rounds: 3, 4, 7, 8, 11, 12, 15, 16, 19, 20, 23, 24, 27, 28, 31, 32, 35, 36,

6 Calorie Row/Bike

6 Box Jump 24/20

6 Toe to Bar

*Partners will complete entire triplet. You go, I go style. Both partners will perform given triplet and then both partners will complete the other triplet. From there they will alternate triplets.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 30 Minutes: (If you and your partner complete 40 rounds your done)

Rounds: 1, 2, 5, 6, 9,10, 13, 14, 17, 18, 21, 22, 25, 26, 29, 30, 33, 34, 37, 38

6 Calorie Row/Bike

6 Deadlift 185/125

6 Burpee

Rounds: 3, 4, 7, 8, 11, 12, 15, 16, 19, 20, 23, 24, 27, 28, 31, 32, 35, 36, 39, 40

6 Calorie Row/Bike

6 Box Jump 24/20

6 Toe to Bar

*Partners will complete entire triplet. You go, I go style. Both partners will perform given triplet and then both partners will complete the other triplet. From there they will alternate triplets.