Surge Elite Performance & Fitness – CROSSFIT

Metcon (Calories)

With a Partner Perform AMRAP in 25 Minutes

100 Front Rack Lunge 95/65

50 Bar Muscle Up or 50 Chest to Bar Pull Ups

40 Power Clean 185/125 or Deadlift

15 Rope Climb or 30 Strict Rope Pull Ups or x 2 Supine Row

In Remaining Time:

AMRAP Calorie Row or Bike

Competition

Metcon (Calories)

With a Partner Perform AMRAP in 25 Minutes

100 Overhead Lunge 95/65

50 Bar Muscle Up

50 Power Clean 185/125 or Sandbag Clean

20 Rope Climb or Peg Board Ascents

In Remaining Time:

AMRAP Calorie Row or Bike

B) 3 Sets:

4 Pendlay Row + 8 Sumo Stance RDL + 3 Pendlay Row + 6 Sumo Stance RDL + 2 Pendlay Row + 4 Sumo RDL + 1 Pendlay Row + 2 Sumo RDL

Tempo Eccentric Only Parallette Handstand Push Up @41K1 x 4-6

B) Full ROM Plate Front Raise @ 3111 x 6-8

Full ROM DB Lateral Raise @ 3111 x 6-8

Alternating Chain Front Raise + Chain Lateral Raise x 20 Seconds

Single Leg Hip Extension x 8-12

C) 3 Sets:

Single DB Banded Preacher Curls @2111 x 8-12

Single DB Low Banded Overhead Triceps Extensions

Single Leg Reverse Hypers x 12-15