CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
HSPU
3 x 1 min on/1 min off
RX+ strict
Scale options: Push-ups or box HSPUs
1: Metcon (Time)
For time:
40 Hanging knee raises OR Sit-Ups
20 Power Cleans @ 65/45 lbs
40 Ring Rows
20 Squat Cleans @ 45/35 lbs
2: Metcon (Time)
For time:
50 Swinging Leg Raises or Knees to Elbow
20 Power Cleans @ 115/75 lbs
50 Pull ups OR Jumping C2B
20 Squat Cleans @ 95/65
3: Metcon (Time)
For time
50 TTB
20 Power Cleans @ 155/105 lbs
50 CTB
20 Squat Cleans @ 135/95 lbs
Accessory Work
3 sets
10 Weighted hollow up
30 seconds Weighted hollow body rocks
30 seconds Weighted Hollow body hold + leg
shuffle
Rest 30-60 seconds
Hollow ups: https://www.youtube.com/watch?v=bphdlQyCfnI
Hollow body rocks:
https://www.youtube.com/watch?v=7kxpusQgyxI