Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

3 sets:

Double KB RDL @4011 x 6

Double KB Reverse Lunges @2011 (Farmers hold)

15 second Bike/Row Sprint

Rest 2 minutes

2 Sets:

Bent Over Row @5011 x 8

Seated Banded Row x 20-30

3 Sets:

AMRAP in 4 Minutes:

4 DB Renegade Row Each 50/35

8 Push Ups

12 Alternating Lunge

Rest 90 Seconds between sets

Competition

Metcon (AMRAP – Rounds and Reps)

A) 3 sets:

Double KB RDL @4011 x 6

Double KB Reverse Lunges @2011 (Farmers hold)

15 second Bike Sprint

Rest 2 minutes

B) 6 Sets: (Every 90 Seconds)

Block Clean + Jerk @ 70-90%

C) 7 Sets:

Back Squat

Set 1 – 5 @ 60%

Set 2 – 3 @ 75%

Set 3 – 1 @ 85%

Set 4 – 3 @ 80%

Set 5 – 3 @ 85%

Set 6 – 2 @ 90%

Set 7 – 5 @ 80%

Rest exactly 2 minutes between sets.

D) 3 Sets:

Supinated Grip Bent Over Barbell Row @ 5011 x 8

Seated Banded Low Row x 30

E) 4 Sets:

AMRAP in 4 Minutes:

4 DB Renegade Row Each 50/35

8 Push Ups

12 Alternating Lunge

Rest 90 Seconds between sets