CrossFit Surmount – CrossFit
Front Squat (1 x 4 @60% 1 x 4 @70% 3 x 4 @80%)
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
3-6-9-12-15…
Burpees
Shoulder to Overhead 135/95
Calories on machine
At home, minimal equipment:
Burpees
Shoulder to overhead with DBs, KBs, or odd object
Machine cals or speed skater hops
Score is round you get through, plus reps. Example: if you finish all reps of the 15s, and 3 burpees in round of 18, your score is 15+3
H: Metcon (AMRAP – Rounds and Reps)
40 Minute AMRAP:
Run 400
40 Reverse lungees
15 push-ups
Rest 1 minute
*If unable to run, perform 2 minute AMRAP of 20 high knees, 20 butt kickers, 20 lateral skier hops