Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets:

4 Bench Press (building)

4 Sumo Deadlift (Building)

1 Minute Row/Bike for Distance

Rest 2 Minutes

B) 3-4 Sets:

AMRAP in 3 Minutes:

3 DB Man Makers 50/35

6 Dips

9 Wall Balls

Rest 1 Minute (Resume where you left off)

*Man maker = DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean to Overhead

Competition

Metcon (AMRAP – Rounds and Reps)

A) 4 Sets:

4 Multi Grip Bar Bench Press (building)

8 Sumo Deadlift (Building)

2 Minute Row/Bike for Distance

Rest 2 Minutes

B) 7 Sets: (Every 90 Seconds)

Back Squat x 3 @ 70-80%

B) 3-4 Sets:

AMRAP in 3 Minutes:

3 DB Man Makers 50/35

6 Ring Dips

9 Wall Balls

Rest 1 Minute (Resume where you left off)

*Man maker = DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean to Overhead