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Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 4 Sets: (EMOM) Minute 1 = 12/10 Calorie Row Minute 2 = 12-15 Incline DB... Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds each Banded Clamshells x... Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 Sets: Ring YTW x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Banded Triple... Read More

Surge Elite Performance & Fitness – CROSSFIT Competition Metcon (AMRAP – Rounds and Reps) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight... Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) a Partner Perform: 3 Rds: 40 Wall Balls 30 Pull Ups 20 Bench Press 135/95... Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 Sets: Banded TKE x 10 Banded Spanish Squat x 10... Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds... Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) (RECHARGE WEEK) B1) 4 Sets Bench Press x 5-5-5-5 @40-60% B2) 4 Sets Clapping Push... Read More