Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform:

3 Rds:

30 Push Ups

20 Hang Power Clean 115/75

8 Rope Climb

500m Run

2 Rds:

30 Push Ups

20 Hang Power Clean 145/100

8 Rope Climbs

500m Run

1 Rd:

30 Push Ups

20 Hang Power Clean 165/110

8 Rope Climb

Competition

Metcon (Time)

With a Partner Perform:

3 Rds:

40 Push Ups

20 Hang Power Clean 135/95

10 Rope Climb

500m Run

2 Rds:

40 Push Ups

20 Hang Power Clean 165/110

10 Rope Climbs

500m Run

1 Rd:

40 Push Ups

20 Hang Power Clean 185/125

10 Rope Climb

3 Sets:

Low Incline JM Press x 6-8

Prone Incline Cuban Press x 6-10 (https://www.youtube.com/watch?v=V5AQZdOlJBc)

Side Plank Hold + Banded Row x 10-15 each

E) 3 Sets:

Single Arm Landmine Row x 6-8 each

Double DB Upright Row x 8-10

Bent Over DB Lateral Raise x 15-20

Reverse Hypers x 8-12

F) 1 Sets:

100 Banded Curls