Tuesday, April 30, 2019

Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Reps)

“Fight Gone Bad”

3 Rds For Total Reps:

1 minute Wall ball

1 minute Sumo Deaflift High Pull 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row For Calories

1 minute Rest

*Rotate from one movement to next, there is not transition period 1 minute goes right into the next.

Competition

Strength

In 7-10 Sets Build: (Every 2 Minutes)

1 RM Clean

Metcon (AMRAP – Reps)

“Fight Gone Bad”

3 Rds For Total Reps:

1 minute Wall ball

1 minute Sumo Deaflift High Pull 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row For Calories

1 minute Rest

*Rotate from one movement to next, there is not transition period 1 minute goes right into the next.