CrossFit Surmount – CrossFit
Gymnastics
Every 3 minutes for 5 sets
5 Strict CTB (Weighted if possible)
12 TTB
12 Burpees to target
At Home, PARTIAL equipment
Every 3 minutes for 5 sets
5 Weighted Body Rows (Table)
12 TTB
12 Burpees to target
AT HOME CLASS
EMOM x 5
40s of:
5/5 Plank Object Drag Throughs + Plank bird
dogs
Metcon (Time)
For time
3K Run
75 thusters @75/55
H: Metcon (AMRAP – Reps)
3 rounds
2 min max calorie row or Run 400m
1 min rest
2 min max 1 arm OH walking lunges with an object
1 min rest
2 min max DB snatch w/ an object
1 min rest
2 min max Burpees over object