WOD

CrossFit Surge – CROSSFIT Metcon (No Measure) 5 Sets: (EMOM) 30-40 Seconds 10 ft Side shuffle (down/back = 1 rep) 30-40 Seconds Plank Twists (https://youtu.be/fR0tb6agqqA)... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE Box Heel Taps x 8-10 each Single Arm DB Upright Row @2111 x 8... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 4 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor) Into... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 7 Minutes 2-4-6-8-10-8-6-4-2-4-etc… Handstand Push Up or DB Z... Read More