Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 5 Sets (EMOM)

50 ft plate/sled push

Rest 1 minute

B) 3 sets (emom)

Minute 1 = Row or Bike x 45 seconds

Minute 2 = Slam ball x 45 seconds

Minute 3 = Box Jump/step up x 45 seconds

Minute 4 = Slam ball Russian twist x 45 seconds

Rest 1 minute

C) 5 Sets

50 ft plate/sled Push

Rest 1 minute

D) For Time

20/16 calorie Row or Bike

20 Slam Ball

20 Box Jumps/Step Ups

40 Slam Ball Russian Twist