Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform For Time:

50/40 Calorie Row/Bike

50 Pull Ups

Then

10 Rds (Total)

8 DB Power Clean 50/35

10 DB Lunge (5/5)

12 Feet Anchored Medball Sit Ups Tosses to Partner

Then

50 Burpee Pull Ups

Competition

Metcon (Time)

With a Partner Perform For Time:

50/40 Calorie Row

50 Chest to Bar Pull Ups

Then

10 Rds (Total) (Alternate Movements)

8 DB Power Clean 50/35

10 Single Arm DB Overhead Lunge (5/5) 70/50

12 GHD Sit Ups

Then

50 Burpee Chest to Bar Pull Ups

B) 3 Sets:

Unsupported Seated Shoulder Press @2111 x 5

Prone Incline Tempo Batwing Row @1118 x 3

Right Into:

Prone Incline Tempo Batwing Row @1111 x 6-8

Landmine Barbell Rotations x 6-8 each

C) 3 Sets:

Bent Over DB Lateral Raise @2111 x 8-10

Seated Banded Low Row @2011 x 15

1-1-2 DB Bench Press x 8-10 (Alternated from top single arm DB Bench RT then LT then both arms together = 1 rep)

3 Sets:

Incline DB Tate Press x 9-12-15

Prone Incline DB Supinated to Eccentric Hammer Curls x 9-12-15