CrossFit Surmount – CrossFit
Back Squat (10 x 6 @ 60%)
10 x 6 Reps @ 60%
Rest 60-90 seconds
*If participating in ZOOM class, perform as
EMOM
At Home no Barbell:
EMOM 10
6 Speed Squats With DB/KB/BAG
or
AT HOME CLASS BODY WEIGHT
Tabata Cossack Squats
or
EMOM 10
6 Cossack squats per leg
Metcon (Time)
3 rounds, each for reps
90 Seconds max calories on Rower
60 seconds max DB Hang Clean and Jerk @
80/55 lbs
30 seconds max Odd object Bear hug squats
Then, Round 4 is:
take the reps completed in round 1 and
perform them for time.
Score is time it takes to finish this metcon, minus the reps from the first 3 rounds. If you complete 120 reps, take off 2 minutes (each rep = 1 second)
BW: Metcon (Time)
3 rounds each for reps
90 seconds max Glute bridge march
60 seconds max Odd Object Hang to OH
30 seconds max Odd Object Hug squats
Round 4:
take the reps completed in round 1 and
perform them for time.
Score is time it takes to finish this metcon, minus the reps from the first 3 reps. If you complete 120 reps, take off 2 minutes (each rep= 1 second)
H: Metcon (8 Rounds for time)
Every 6 minutes for 8 rounds
– 40 Medball cleans 20/14lbs (or any object)
– 40 Squat Thrusts
Adjust to 4 rounds for shorter workout