Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Perform:

For Time: (35 Minute Cap)

Accumulate 23,000 lbs Deadlift

75 Partner Medball Sit Up Tosses

Accumulate 23,000 lbs Shoulder to Overhead

75 Partner Medball Sit Up Tosses

Accumulate 23,000 lbs Back Squat

*Ladies is 15,000.

1) You may choose any weight you wish to lift. For example you can choose to lift 115/75 for 200 reps. Your choice you can go lighter and perform more reps or you can go heavier and perhaps a little slower. 2) You may also choose to go in any order, however once you start a movement you must finish that entire movement before moving onto the next.

3) 1 person works at a time.

Competition

Metcon (Time)

With a Partner Perform:

For Time:

Accumulate 25,000 lbs Deadlift

75 GHD Sit Ups

Accumulate 25,000 lbs Shoulder to Overhead

75 GHD Sit Ups

Accumulate 25,000 lbs Back Squat

*Ladies is 17,000.

1) You may choose any weight you wish to lift. For example you can choose to lift 125/85 for 200 reps. Your choice you can go lighter and perform more reps or you can go heavier and perhaps a little slower. 2) You may also choose to go in any order, however once you start a movement you must finish that entire movement before moving onto the next.

3) 1 person works at a time.

B) 3 Sets:

Landmine Press x 8-10 @ 2111 LT

Rest 30 seconds

Landmine Press x 8-10 reps @ 2111 RT

Rest 30 seconds

Alternating Bent Over KB Row x 10-12 @ 2111

Rest 30 Seconds

Single Leg RDL x 10-12 @ 2111

C) Three sets of:

1-1-2 Dumbbell Bench Press x 8-10

Rest 45 seconds

30 Banded Overhead Triceps Extensions @ 1010

Rest 45 Seconds

GH Raise x 5-7

Rest 45 Seconds

Reverse Hypers x 30 seconds

D) 1 Set

100 Curls (you call it)

Rest 2 minutes