Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance/Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 18 Minutes:

20 Deadlift

30 Shoot Throughs

40 Box Jump (Must Step Down)

50 KB Swings

60 Wall Ball