WOD

CrossFit Surge – CROSSFIT Metcon (Time) 3 Sets: 12 Alternating Single Arm DB Snatch (6/6) 50/35 12 Lateral Burpee Over DB 12 10 yard Shuttle... Read More

CrossFit Surge – CROSSFIT Metcon (2 Rounds for reps) 0-5 A) In 5 Minutes 500/400m Row 30 Russian KB Swings 5-12 B) AMRAP in 7... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 6 Sets: EMOM Minute 1 = 10 DB Lunges (5/5) + 5 DB Thrusters (For Load) Minutes 2 =... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for reps) EMOM x 8 (4 sets each) 5 Deadlift In Remaining Time Hand Release Push Ups EMOM... Read More

CrossFit Surge – CROSSFIT Metcon (Time) Rx’d For time (20 minute cap) Partitioned any way: 40 Ring muscle-ups 80 Calorie Row 120 Wall Ball 20/14... Read More