CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
For 10 minutes
:00 – 2 unbroken wall ball shots (20/14 & 10/9)
:10 – 3 wall ball shots
:20 – 4 wall ball shots
:30 – 5 wall ball shots
:40 – 4 wall ball shots
:50 – 3 wall ball shots
21 reps per minutes
Scale by decreasing number of reps by 1 each round (15 reps/round)
Rest 5 minutes
Metcon (AMRAP – Reps)
EMOTM for 10 minutes
Odd# min – DB or KB push press
Even# min – DB or KB front squats
Weights will be posted and based on bodyweight
Scale to 1-armed push press and/or goblet squats
Rest 5 minutes
Metcon (AMRAP – Reps)
10-min AMRAP
Med ball clean (20/14) + med burpee (i.e., pushup) + 180 degree twisting jump over med ball
Scaling options will be described at both sessions.