CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
Work 30 seconds; rest 15 seconds
12 rounds for total reps
– American KB swings (53/35)
– Hollow rocks
– Back extensions
Rotate through activities, i.e., complete KB swings, then hollow rocks, then back extensions and repeat 3 more times.
Metcon (AMRAP – Reps)
Front Squats (50% of 1RM)
Min 0 – 2 FS
Min 1 – 4 FS
Min 2 – 6 FS
Min 3 – 8 FS
Min 4 – 10 FS
Min 5 – 8 FS
Min 6 – 6 FS
Min 7 – 4 FS
Min 8 – 2 FS
Enter weight in comments.