Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 10 Minutes

10 Push Press 95/65

10 Box Jump 24/20

10 KB Swing 55/35

Rest 3 minutes

AMRAP in 10 Minutes

10/7 Dip

10 Front Rack Lunges (5/5) 115/75

10 Pull Up

*Partners alternate movements.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 10 Minutes

10 Push Press 115/75

10 Box Jump 24/20

10 KB Swing 55/35

Rest 3 minutes

AMRAP in 10 Minutes

10/7 Ring Dip

10 Front Rack Lunges (5/5) 145/100

10 Pull Up

*Partners alternate movements.

C) 1 set

50 DB Zottsman Curls

50 Hollow V-Ups

50 DB Invlind Tate Press

50 Reverse Hypers