Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

6 Rds: (3 Rds Each)

10 Toe to Bar/Knee Raise/Sit Ups

10 Bench Press 95/65

Into:

6 Rds: (3 Rds Each)

9 Toe to Bar/Knee Raise/Sit Ups

8 Bench Press 115/75

Into:

6 Rds: (3 Rds Each)

8 Toe to Bar/Knee Raise/Sit Ups

6 Bench Press 135/95

Into:

6 Rds: (3 Rds Each)

7 Toe to Bar/Knee Raise/Sit Ups

4 Bench Press 155/105

Into:

6 Rds: (3 Rds Each)

6 Toe to Bar/Knee Raise/Sit Ups

2 Bench Press 185/125

Into:

6 Rds: (3 Rds Each)

5 Toe to Bar/Knee Raise/Sit Ups

1 Bench Press 205/135

*Partners Alternate Full Rounds

Competition

Metcon (Time)

With a Partner Perform:

6 Rds: (3 Rds Each)

5 Toe to Bar

10 Bench Press 95/65

Into:

6 Rds: (3 Rds Each)

6 Toe to Bar

8 Bench Press 135/95

Into:

6 Rds: (3 Rds Each)

7 Toe to Bar

6 Bench Press 185/125

Into:

6 Rds: (3 Rds Each)

8 Toe to Bar

4 Bench Press 225/155

Into:

6 Rds: (3 Rds Each)

9 Toe to Bar

2 Bench Press 245/165

Into:

6 Rds: (3 Rds Each)

10 Toe to Bar

1 Bench Press 265/175

*Partners Alternate Full Rounds

B) 3 Sets:

Landmine Row x 6 Each

RDL @1111 x AMRAP in 60 Seconds @ 25% of Deadlift

C) 3 Sets:

DB Renegade Row x 10 (5/5)

Double KB Front Rack Carry x 50 yards

Supine DB Rolling Triceps Extensions x 8-12

Diamond Push Ups @ 1111 x Max Reps

D) 1 Set:

Banded Hammer Culs @1111 x 100

EMOM Perform 10 Second Iso Supine Ring Row Hold at Chest