CrossFit Surmount – CrossFit
Metcon (Time)
21-15-12-9-6
Thrusters 135/95
15/12 Cal row/bike or 200m run
then after last run,
Run 2k (yep!)
At Home:
Use DBs, KBs, Wall ball, or heavy object for thrusters
H: Metcon (36 Rounds for time)
EMOM x 18 rounds
All in one minute
– 5 burpees
– 6 jumping knee tucks
– 7 air squats
Rest 5 minutes
EMOM x 18 rounds
All in one minute
– 5 push ups
– 6 step ups
– 7 v-ups
For a shorter version, do EMOM x 10 each. Work should be done in :45 each minute or less