Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets:

10-8-6-4 Bench Press (Building)

10-8-6-4 ElevatedSumo Deadlift (Building)

400m Run

Rest 2 Minutes

B) AMRAP in 10 Minutes

10-15-20-25-30…etc…

Alternating Single Arm DB Snatch 45/30

Push Ups

Competition

Metcon (Distance)

A) 3 Sets:

Single Leg Box Jump x 3 each

1/2 Kneeling 1/2 Moon Medball Slam x 5 each

B) 4 Sets:

5 Hurdle Jump + Box Jump

20 Seconds Bike Sprint

C) 6 Sets: (Every 2 Minutes)

Deadlift x 3-2-1-3-2-1

Set 1 = 75%

Set 2 = 80%

Set 3 = 85%

Set 4 = 80%

Set 5 = 85%

Set 6 = 90%

Into:

8 Sets: (Every 2 Minutes)

Power Clean + Front Squat x 1.1.1 @ 75-80%

*Perform 1 Power Clean + Front Squat, drop the bar and perform same sequence 2 more times.

AMRAP in 21 Minutes:

Row for Meters

*Every 3:30 Minutes including 0:00 Perform

9 Toe to Ring

7 Strict Ring Pull Up

5 Ring Muscle Up