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