CrossFit Surmount – CrossFit

3: Metcon (3 Rounds for time)

On a continuously running clock

On the 0:00

1-2-3-4-5-6-7-8-9-10

DB Front Squat @2×50/35lbs

Bar facing burpees

On the 10:00

21-15-9

Thrusters @115/75lbs

Cal on machine

On the 20:00

3 rounds

20 Abmat Sit-ups

20 DB Front rack lunges @2×50/35lbs

2: Metcon (3 Rounds for time)

On a continuously running clock

On the 0:00

1-2-3-4-5-6-7-8-9-10

DB Front Squat @2×40/25lbs

Bar facing burpees

On the 10:00

21-15-9

Thrusters @95/65lbs

Cal on machine

On the 20:00

3 rounds

20 Abmat Sit-ups

20 DB Front rack lunges @2x 40/25lbs

1: Metcon (3 Rounds for time)

On a continuously running clock

On the 0:00

1-2-3-4-5-6-7-8-9-10

DB Front Squat @light

Burpees

On the 10:00

21-15-9 Thrusters @light DB’s or light BB

12-9-6 Cal machine

On the 20:00

3 rounds

10 Abmat Sit-ups

12 DB lunges @light

Accessory Work

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly