Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (Time)

For Time:

1 Rope Climb

2 Bar Muscle Ups/Burpee Pull Ups

3 Thrusters 115/75

4 Hang Power Clean 115/75

5 Deadlift 115/75

6 Toe to Bar/Sit Up

7 Push Up

8 Box Jump/Step Up 24/20

9 Burpee

10 Pull Ups

11 DB Push Press 40/25

12 DB Alternating Stationary Lunge 40/25 (Each)

Competition

A: Clean Pulls

3×3 @100,105,110%

B: Deadlift

5-4-3(Each Set @RPE 7-8, build throughout)

Metcon (Time)

For Time:

1 Rope Climb

2 Bar Muscle Ups

3 Thrusters 145/100

4 Hang Power Clean 145/100

5 Deadlift 145/100

6 Toe to Bar

7 Handstand Push Up

8 Box Jump 24/20

9 Burpee

10 Chest to Bar Pull Ups

11 DB Push Press 50/35

12 DB Front Rack Alternating Stationary Lunge (Each) 50/35