CrossFit Surmount – CrossFit
Metcon (30 Rounds for time)
3 x 10 minute EMOM
First 10 minutes
Odd- 50 Double unders
Even- 20 Reverse lunges @ 35/20 lbs
Rest 3 minutes
Second 10 minutes
Odd- 20 S2O @ 35/20 lbs
Even- 20 Situps
Rest 3 minutes
Third 10 minutes
Odd- 10 Man makers @ 35/20 lbs
Even- 10 burpees
This Should be fun but really challenging. You can use
barbells if you’d like but keep the weight low. Each set on 10 minute
should be intense and the rest should stick around 10-15 seconds
(except possibly for the double unders if athletes are really good at
them). Adjust the reps as needed to work for about 45-50 seconds.
Each movement with the DBs is ideally done with 2 DBs but scale
down to 1 if necessary