Surge Elite Performance & Fitness – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets:

Reverse V-Ups x 15-20

Single Arm High Pull to External Rotation x 8-10 ea.

Supine Row w/2 Second Pause at top x 6-12

Essentials/Performance Metcon

Metcon (Time)

With a Partner Perform 2 Rds For Time:

40 Strict Chin Ups (Supinated Grip)

200 Double Unders

40 Bench Press

Competition -Strength

Power Snatch

4×3 (Up to 70%)

Power Clean

4×3 (Up to 70%)

Metcon (Time)

2 Rds For Time:

25 Strict Chin Ups

150 Double Unders

25 Strict Handstand Push Ups