Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 17 Minutes:

200 Wall Balls

80 Pull Ups

150 KB Swings

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 18 Minutes:

200 Wall Balls

50 Muscle Ups

400 Double Unders

A: Clean Pulls/

4 Sets:

Clean Pulls x 3 @ 95,100,105,110

Wt. Strict Pull Ups x 5-7

B: Clean Grip Deadlift/Shoulder Shocker

3 Sets:

Clean Deadlift x 3 @110,115,115+

Shoulder Shocker x 8 each

C: Bi’s / Tri’s / Hammies

100 Fat Grip Banded Curls

100 Band Push Downs

200 Seated Banded Hamstring Curls