Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Banded Lateral Steps x 10 yrds RT/LT

PVC Pass Through x 10

Wall Ball x 10

Scapular Pull Up x 5

Bar Arch/Hollow Swings x 5 ea.

Metcon (3 Rounds for reps)

For Reps:

A) AMRAP in 5 Minutes:

6 Hang Power Clean 135/95

6 Toe to Ring

Rest 3 Minutes

B) AMRAP in 5 Minutes:

7 KB Swings

7 Pull Ups

Rest 3 Minutes

C) AMRAP in 5 Minutes:

10 Deadlift 155/105

40 yard Single Arm Overhead DB Carry (20 out RT/20 Back LT)

Competition

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Metcon (3 Rounds for reps)

For Reps:

A) AMRAP in 5 Minutes:

6 Hang Clean + Jerk 135/95

6 Toe to Ring

Rest 3 Minutes

B) AMRAP in 5 Minutes:

7 Snatch 135/95

7 Pull Ups

Rest 3 Minutes

C) AMRAP in 5 Minutes:

10 Deadlift 165/115

20 yard Handstand Walk (10 out/10 back0
Goal is to get at least 2 rds per 5 min AMRAP. Challenge yourself with weight and try to maintain TnG