WOD

CrossFit Surge – Muscle Push/pull lower 4 sets Front foot elevated Barbell Front rack step back Lunge x 4 each Barbell Hip Thrust x 8-12...

CrossFit Surge – CROSSFIT Essentials/Performance Bar Complex 2 Sets: 1 Deadlift + 1 Hang Power Clean + 1 Front Squat +1 Push Press + 1...

CrossFit Surge – Muscle Sumo Deadlift/Goblet Lunge Complex 5 Sets: (Every 3 Minutes) Sumo Deadlift x 5 (Build to Heavy 5) Goblet Curtsy Lunge to...

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Banded Lateral Steps x 10 each Banded PVC Overhead Squat x 6-10 Banded Face Pulls...

CrossFit Surge – Muscle Push 3 Sets: 3 Position Bench x 6-8 each (Wide Grip, Neutral, Close Grip) Elbow on Knee DB External Rotations @1111...