Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) For Time

60/40 Calorie Row

Then

7 Rds

12 Single DB Hang Clean & Jerk (6/6)

8 Burpee Over DB

B) 2 Sets: (Time Dependent)

Plate Front Raise x 10

Bent Over lateral Raise x 15

Wall Sit x 30-45

Goblet Cossack Squat x 5 each

Tall Plank Wt. Transfers x 30 Seconds

Competition

Metcon (Time)

A) 2 Sets:

Prone Incline Cuban Press x 8

Bent Over lateral Raise x 15

Goblet Cossack Squat x 5 each

Depth Drop x 4

Standing Broad Jump x 4

B) 2 Sets

50 ft. Sled Push (heavy)

50 ft Hand over Hand Sled Pull (heavy)

75 ft. Sled Push (heavy)

75 ft. Hand over Hand Sled Pull (heavy)

100 ft. Sled Push (heavy)

100 ft. Hand over Hand Sled Pull (heavy)

*Use to move at a steady pace, not for time

Rest as needed

C) 5 Rds For Time:

16/14 Calorie Row

12 Hang DB Clean & Jerk (6/6) 70/50

8 Burpee Over Bar

4 Deadlift 275/185

D) 2-3 Sets

30 Seconds Handstand Hold

60 Seconds Double KB Front Rack Hold

90 Seconds Plank

2 Minutes Banded March

Rest as needed