CrossFit Surmount – CrossFit

Overhead Squat (4 x 10)

4 x 10 @RPE 8, across

Rest 60-90 seconds between sets

3: Metcon (AMRAP – Rounds and Reps)

Amrap 14

80 Double unders

40 Wall Balls @20/14

40 TTB

2: Metcon (AMRAP – Rounds and Reps)

Amrap 14

40 Double unders

40 Wall Balls @20/14

20 TTB or 40 Toes to eye level

1: Metcon (AMRAP – Rounds and Reps)

Amrap 14

80 Single unders*

40 Wall Balls @light

40 Straight leg sit-ups or V-ups

*Attempt a double under every

20 reps

Accessory Work

3 sets/side

8 Explosive Landmine Press

8 Explosive Unilateral row on bench

https://www.youtube.com/watch?v=Xr37sy1iTCw

https://www.youtube.com/watch?v=giX1X_4NQBM

If you do not have a landmine you can place a BB in a corner of a wall OR by stacking plates tovcreate a corner.