Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 4 Sets:

5 Front Squats (Goal is to increase loading each set)

5 Power Man Maker (DB Push Up + DB Renegade Row RT + DB Renegade Row LT + DB Power Clean to Overhead)

15 Pull Up

Rest 90 Seconds

Rest 3 Minutes

AMRAP in 5 Minutes

25 ft. Sled or Plate Push

7 Toe to Bar

Competition

Metcon (Calories)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Med Ball Vertical Toss x 5

B) 8 Sets or Less:

Clean & Jerk (Build to today’s 1 RM)

C) 8 Sets or Less:

Back Squat x 5 (Build to today’s 5 RM)

Rest 5-10 Minutes

1 Set For Max Reps:

Front Rack Step Up

Drop to 40% of heaviest weight lifted for C.

E) For Calories:

10 Minute Assault Bike