Surge Elite Performance & Fitness – CROSSFIT

Metcon (3 Rounds for reps)

A) AMRAP in 7 Minutes:

50 Bench Press 135/95

40 Bench Press 165/110

30 Bench Press 185/125

AMRAP Bench Press 205/135

*Partners break up reps as they with, adjust loading accordingly.

Rest 3 Minutes

B) AMRAP in 7 Minutes:

50 Back Squat 185/125

40 Back Squat 225/155

30 Back Squat 255/175

AMRAP Back Squat 275/185

*Partners break up reps as they with, adjust loading accordingly.

Rest 3 Minutes

C) AMRAP in 10 Minutes

10 Single DB Step Up (5/5) 55/40

10 Medball Sit Up

10/7 Dips

*Partners Alternate Movements

Competition

Metcon (3 Rounds for reps)

With a Partner Perform:

A) AMRAP in 7 Minutes:

50 Bench Press 135/95

40 Bench Press 165/110

30 Bench Press 185/125

AMRAP Bench Press 205/135

*Partners break up reps as they with, adjust loading accordingly.

Rest 3 Minutes

B) AMRAP in 7 Minutes:

50 Back Squat 225/155

40 Back Squat 255/175

30 Back Squat 285/195

AMRAP Back Squat 315/225

*Partners break up reps as they with, adjust loading accordingly.

Rest 3 Minutes

C) AMRAP in 10 Minutes

10 Single DB Step Up (5/5) 70/50

10 GHD Sit Up

10/7 Ring Dips