CrossFit Surmount – CrossFit
Clean (5 @ 65%, 5 @ 75%, 5+ @ 85%)
Percentages are based off 90% of your 1 rep max.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15 Toes to Bar
12 Dumbbell Reverse Lunges
9 Dumbbell Clean and Jerks
Dumbbell weight: 25% of body weight each dumbbell. Example, 100 pound person uses a 25# dumbbell in each arm
Metcon (No Measure)
Accessory work, on your own after class:
4 Sets, not for time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings