Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

From Minutes 0-3

500m Row or .5 mile Bike

From Minutes 3-8

AMRAP in 5 Minutes

10 Floor Press

10 DB Renegade Row (5/5)

10 Slam Ball

From Minutes 9-12

500m Row or .5 mile bike

From Minutes 12-17

AMRAP in 5 Minutes

8 DB Floor Press

8 DB Renegade Row

8 Slam Ball

From Minutes 18-21

500m Row or .5 Mile Bike

From Minutes 21-26

AMRAP in 5 Minutes

6 DB Floor Press

6 DB Renegade Row (3/3)

6 Slam Ball

*For the 5 minute AMRAP portions, pick up where you left off.