WOD

CrossFit Surge – CROSSFIT Metcon (Time) For Time 1000/800m Row 30-20-10 Russian KB Swings 20-15-10 Toe to Ring *Perform 10 Burpee Over KB/Stick Between Each... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 3 Rds Minute 1 = 5-7 Low Incline DB Bench Press Minute 2 = 200m Run Minute 3 =... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) For 20 Minutes: 2 Position Power Snatch (Above the knee, floor) + 2 Overhead Squats + Snatch (Squat) 6... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 2 sets: A) 4 Sets (EMOM) Front Rack Step Back Lunge x 4 Each (AHAP) Right into B) 4... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) With a Partner Perform; AMRAP in 25 Minutes Minute (Alternate Movements) 150m Run 12... Read More