Saturday, June 27, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 20 Minutes:

1 Power Clean*

3 Handstand Push Ups/Strict Pull Ups*

5 Wall Ball 20/14

*Your choice partners can alternate movements or full rounds. For power clean add load every 10 rounds each (20 combined Rds). For example 185/125, 205/145, 225/155. For HSPU/Pull Up both partners will perform the given movement than perform the other. For example Rds 1&2 = hspu, Rds 3&4 = pull up.

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 20 Minutes:

1 Power Clean*

3 Strict Handstand Push Ups/Strict Pull Ups*

5 Wall Ball 30/20

*Your choice partners can alternate movements or full rounds. For power clean add load every 10 rounds each (20 combined Rds). For example 185/125, 205/145, 225/155. For HSPU/Pull Up both partners will perform the given movement than perform the other. For example Rds 1&2 = hspu, Rds 3&4 = pull up.