Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Complete:

A) 10 Rds: (15 Minute Cap)

4 Ring Muscle Ups or 6 Pull Up + 6 Dips

8 Burpee to 6″ Target

6 Back Squat (From Rack) 185/125

*Partners Alternate Movements

Rest 5 Minutes

B) For TIme:

40 Ring Muscle Ups or 60 Pull Ups + 60 Dips

80 Burpee to 6″ Target

60 Back Squat 185/125

*Distribute reps as you wish, must finish given movement before moving to next. If you get time capped in part A. Add up the work completed and perform the same number of reps for time.

Competition

Metcon (Time)

With a Partner Complete:

A) 10 Rds:

4 Ring Muscle Ups

8 Burpee to 6″ Target

6 Back Squat (From Rack) 225/155

*Partners Alternate Movements

Rest 5 Minutes

B) For TIme:

40 Ring Muscle Ups

80 Burpee to 6″ Target

60 Back Squat 225/155

C) AMRAP in 7 Minute (FOR QUALITY)

7 Supine Ring Row

7 Ring Push Up

D) 2 sets of 28s (7 half bottom half reps, 7 top half reps, 7 full reps, 7 slow reps)

Barbell curls

Tricep push downs

into

2 Sets

DB Hammer curls

Bench dips

Into:

2 Sets:

Seated DB curls

Skull crushers

E) 1 Set

100 Banded Curls

100 Parallette Russian Feet Over/Unders