Surge Elite Performance & Fitness – CROSSFIT

Metcon (No Measure)

Hey Surge Family if you haven’t seen yet, we’ve been official given notice that we must temporarily close the doors. This is something that is important for all of us and the greater good of our country. This virus is spreading extremely fast and is extremely dangerous for everyone.

With that said we know have the opportunity to continue to build our Surge family and community. Don’t worry through this time of craziness we have you covered. With that said we will be posting several workout options depending on what you have available. Above all if you have any questions please dont hesitate to let us know.

Metcon (Time)

Bodyweight Option

A) 10 Rds For Time

5 Burpee

10/7 Push Up

10 Lunges (5/5)

B) AMRAP in 3 Minutes

10 Alternating Single Leg V-Ups

10 Mountain Climbers

Metcon (Time)

DB Option

A) For Time

100 DB Push Press

*EMOM perform 7 Burpee

B) AMRAP in 3 Minutes

10 Alternating Single Leg V-Ups 5/5

10 Mountain Climbers

Metcon (Time)

Barbell Option

A) 4 Sets

Snatch or Clean Option x 3 @ 60-70%

B) 3 Sets

3 Position Snatch or Clean Pull @ 85-95%

C) For Time

50 Handstand Push Ups

50 Strict Shoulder Press (empty bar)

50 Box/Bench Dips