Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete:

AMRAP in 25 Minutes:

400m Run

50 Hand Release Push Up

15 Power Clean or Deadlift 185/125

*Partners run together, then can split work however they wish. 1 Partner works at a time.

Competition

Metcon (AMRAP – Rounds and Reps)

A) 10 Minutes:

Build to today’s 2RM Front Squat

B) With a Partner Complete:

AMRAP in 25 Minutes:

400m Run

50 Hand Release Push Up

15 Power Clean 205/135

*Partners run together, then can split work however they wish. 1 Partner works at a time.

C) 3 Sets:

8-10 Prone Incline Cuban Press

10-12 Banded Front Raise to Band Pull a Parts

Tempo GHD Sit Up @31×1 x 8-15

D) 3 Sets:

6 Strict Rope Pull Up

12 Supine Ring Row

24 Bent Over Lateral Raise

Banded Hamstring Curls x 25

E) 2-3 Sets:

Iso DB Curl Rotations x 10

Zottsman Curls x 10

Single Leg Calf Raise x 20 each