Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

2 Sets: (Alternate Every 90 Seconds)

1st 90 Seconds = 8 Single Arm DB/KB Deadlift + 40 yard single arm farmers carry RT

2nd 90 Seconds = 8 Single Arm DB/KB Deadlift + 40 yard single arm farmers carry LT

Warm Up

3 Sets: (EMOM)

3 Hang Power Clean

2 Front Squat

1 Squat Clean

AMRAP in 20 Minutes:

200m Run

3 Hang Power Clean

2 Front Squat

1 Squat Clean

*Start at moderate load. Goal is to Build to heavy complex. Add 5-10 pounds each set. If you fail the set, drop weight back to last set completed.

Metcon (Time)

2 Sets: (Alternate Every 90 Seconds)

1st 90 Seconds = 8 Single Arm DB/KB Deadlift + 40 yard single arm farmers carry RT

2nd 90 Seconds = 8 Single Arm DB/KB Deadlift + 40 yard single arm farmers carry LT

1 Set:

100m Run

6 Power Clean @ 45-50%

1 Burpee Over Bar

Into:

100m Run

4 Power Clean @60%

2 Burpee Over Bar

Into:

100m Run

2 Squat Clean @ 75-80%

1 Burpee Over Bar

4 Sets:

400m Run

15 Front Squat 185/125

9 Burpee

6 Squat Clean 185/125

Rest 3 Minutes