Thursday, July 4, 2019


Thursday, July 4, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

With a Partner Complete For Time:


30 Clean & Jerk 135/95

1 Mile Run (Partners run 2x400m relay)

10 Rope Climbs

1 Mile Run (Partners run 2x400m Relay)

100 Burpee


Metcon (No Measure)

10 rounds not for time

:30s wall handstand perpendicular to wall (scale with back to wall)

15 ring support swings

15s wall backbend (pick comfortable distance)

10x bar jump to hollow-> glide-> arch -> pull to shins

16x candlestick roll up with med ball

7x tuck rocking muscle ups

** scale with 7-7x leg assist muscle up transition drill