Saturday, November 14, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) AMRAP in 15 Minutes:

2 Rds:

32 DB Lunges 50/35

32 Toes to Bar

32 Bench Press 165/110

Then, 2 Rds:

32 Alternating DB Snatches 50/35

32 Dips or Push Ups

16 Burpee Box Jump Overs 24/20

*If you finish the second 2 rd portion, start over.

Rest 5 Minutes

B) AMRAP in 10 Minutes

20 Wall Ball 20/14

20 Sumo Deadlift High Pull 115/75

*1 partner works at a time.

Competition

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

A) AMRAP in 15 Minutes:

2 Rds:

32 DB Lunges 50/35

32 Toes to Bar

32 Bench Press 185/125

Then, 2 Rds:

32 Alternating DB Snatches 50/35

32 Ring Dips

16 Burpee Box Get Overs 48/40 or 16 Burpee Box Jump Overs 30/24

*If you finish the second 2 rd portion, start over.

Rest 5 Minutes

B) 5 Rds

30 Wall Ball 20/14

30 Sumo Deadlift High Pull 115/75

*Can you finish under 15 minutes?

*1 partner works at a time.