Saturday, July 4, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

Happy 4th!

With a Partner Perform For Time: (40 Minute Cap)

2 Rds

500m Run (Go out Garage door run to 400m mark)

30 Power Clean & Jerk 95/65

20 Pull Ups

Into

30-20-10

Thrusters 95/65 or Wall Balls

Toe to Bar/Ring or knee raises or V-Ups

Into

150 Russian KB Swings 70/55

Into

30-20-10

Thrusters 95/65 or Wall Balls

Toe to Bar/Ring or Knee Raises or V-Ups

Into

2 Rds

500m Run (Go out Garage door run to 400m mark)

30 Power Clean & Jerk 95/65

20 Pull Ups

*1 Partner works at a time, partners run together

Competition

Metcon (Time)

Happy 4th!

With a Partner Perform For Time: (35 Minute Cap)

2 Rds

500m Run (Go out Garage door run to 400m mark)

40 Power Clean & Jerk 95/65

30 Pull Ups

Into

30-20-10

Thrusters 95/65

Toe to Bar

Into

50 Deadlifts 185/125

50 GHD Sit Ups

25 Deadlifts

25 GHD Sit Ups

Into

30-20-10

Thrusters 95/65

Toe to Bar

Into

2 Rds

500m Run (Go out Garage door run to 400m mark)

40 Power Clean & Jerk 95/65

30 Pull Ups

*1 Partner works at a time, partners run together