CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 x 4 minute AMRAP:

AMRAP 1:

50 double unders

10 DB deadlifts @ 50/35

AMRAP 2:

10 DB squats @ 50/35

10 burpees over DBs

AMRAP 3:

10 Abmat situps

10 DB Step ups @ 50/35 (box depends on

height of person)

AMRAP 4:

10 DB squat cleans @ 50/35

10 Box jumps

**Rest 3 minutes between each AMRAP
Use 1 DB or KB, and switch hands after 5 reps

Accessory Work

Quadruped opposing leg and arm

extensions

3 x 10/side

https://www.youtube.com/watch?v=E5tat6Jc3eE&feature=youtu.be