CrossFit Surmount – CrossFit
Two metcons today, seperated by 4 minutes of rest. Then everyone is doing today’s accessory work as our “strength” portion of class.
Metcon (AMRAP – Reps)
10 minute AMRAP:
2, 4, 6, 8, etc
Deadlifts @ 225/155
Step ups @ pair of 50/35 DBs & 24/20”
Rest 4 minutes, move to next metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
2, 4, 6, 8 etc
KBS @ 53/35
Box jump
Accessory Work
5 rounds
30-45 second hollow body hold
60-90 seconds reverse plank hold
Rest 2-3 minutes between sets
Advanced: hollow hold and extension hold on ghd