WOD

CrossFit Surge – CROSSFIT Metcon (Time) A) 3 Sets: Shoulder Press In Split Position x 5 Shoulder Shocker Series (Plate 8 Front Raise + 8... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for time) A) 4 Sets: (Every 90 Seconds) 3 Position Pause Clean Pull (Pause below knee, above knee,... Read More

CrossFit Surge – CROSSFIT Metcon (Time) With a Partner Perform For Time: 50 Burpee Plate Hops 400m Run 100 Hand Release Push Ups 400m Run... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: (Every 90 Seconds) 3 Position Snatch Deadlift + High Hang Snatch High... Read More

CrossFit Surge – CROSSFIT Metcon (Time) For Time: 500m Row 40 Slam Balls or Plate Ground to Overhead 300m Farmers Carry 20 Box Jumps 100... Read More