Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

3 Sets:

Incline DB Bench x 12-15

Pulling Option:

1) 3-5 Muscle Up

2) 5-10 Strict Pull Up

3) 5 Wt. Pull Up

4) 10-15 Kipping Pull Up

5) 1-2 Rope Climbs

B) 3 Rds For Time:

9 Bar Facing Burpee

15 Front Squat 95/65

21 Knee to Elbow

Competition

Metcon (Time)

4 Sets For Max Reps (Every 2 Minutes)

30 Seconds Shoulder to Overhead

Sets 1-2 = Push Press @ 45-55% of Jerk

Sets 3-4 = Push Jerk @ 55-65%

B) 3 Sets:

DB Bench Press x 12-15

Right Into:

Max Unbroken Push Ups

Right Into:

Max Strict Pull Ups

C) For Time:

3-2-1 Leg Less Rope Climb

15-12-9 Bar Facing Burpee

15-12-9 Front Squat 95/65

Rest 5 Minutes

5-4-3 Rope Climb

15-12-9 Front Squat 95/65

15-12-9 Bar Facing Burpee

1 Sets

50 GHD Sit Up

50 toe to Ring

50 Anchored Sit Up