WOD

CrossFit Surge – CROSSFIT Metcon (Time) 10-1 For Time: Supine Ring Row Reverse Plank Cross Body Toe Touch (Each) 15 ft. Lateral Shuffle Metcon (No... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 7 Sets: (EMOM) Minute 1 = 1 Rd of DT @ 115/75 Minute 2 = 50 Double... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) A) Perform 30 seconds on each side of the following movements… Station 1 – Banded Palloff Hold... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 2 Sets: TKE x 15 Squat to Forward Lunge + Backward Lunge x 5 each Banded Good... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: A) AMRAP in 15 Minutes: 2 Rds: 32 DB Lunges 50/35... Read More