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