CrossFit Surmount – CrossFit

Two metcons today, seperated by 4 minutes of rest. Then everyone is doing today’s accessory work as our “strength” portion of class.

Metcon (AMRAP – Reps)

10 minute AMRAP:

2, 4, 6, 8, etc

Deadlifts @ 225/155

Step ups @ pair of 50/35 DBs & 24/20”
Rest 4 minutes, move to next metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

2, 4, 6, 8 etc

KBS @ 53/35

Box jump

Accessory Work

5 rounds

30-45 second hollow body hold

60-90 seconds reverse plank hold

Rest 2-3 minutes between sets

Advanced: hollow hold and extension hold on ghd