CrossFit Surmount – CrossFit
Front Squat (EMOM x 5 – 5 @ 70-75%)
Metcon (AMRAP – Rounds and Reps)
You go I go
Each partner performs a round while the other
partner rests.
1. Amrap 9 minutes
– 12/10 Cal
– 8 DB Burpees, 2 DBs
2. Amrap 7 minutes
– 12/10 Cal
– 5 DB Burpee Step up Over 2 DBs
3. Amrap 5 minutes
– 12/10 Cal
– 3 DB Burpee Clean to Step up over 2DBs
DB burpees: Perform burpees with DBs in each hand. Go down to the ground, stand back up with the DBs in hand, like a deadlift.
DB burpee Step up overs: Perform burpee with DBs in hand, keep the DBs in a farmers carry style and step upand over the box.
DB burpee Clean to step up overs: Perform a burpee with DBs in each hand, perform a DB clean as you stand up then keep DBs in front rack position and step up over
the box.