Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

25 ft. Burpee Broad Jump or Burpee + 2 forward walking lunges

5 Slam Ball Squat Clean to Slam Ball

25 ft. Lid Seal Walk

10 Double DB Alternating DB Row (5/5) (https://www.youtube.com/watch?v=UKjQMYiQnS0)

Metcon (No Measure)

gymnastics