CrossFit Surmount – CrossFit

Back Squat (10 x 6 @ 60%)

10 x 6 Reps @ 60%

Rest 60-90 seconds

*If participating in ZOOM class, perform as

EMOM

At Home no Barbell:

EMOM 10

6 Speed Squats With DB/KB/BAG

or

AT HOME CLASS BODY WEIGHT

Tabata Cossack Squats

or

EMOM 10

6 Cossack squats per leg

Metcon (Time)

3 rounds, each for reps

90 Seconds max calories on Rower

60 seconds max DB Hang Clean and Jerk @

80/55 lbs

30 seconds max Odd object Bear hug squats

Then, Round 4 is:

take the reps completed in round 1 and

perform them for time.
Score is time it takes to finish this metcon, minus the reps from the first 3 rounds. If you complete 120 reps, take off 2 minutes (each rep = 1 second)

BW: Metcon (Time)

3 rounds each for reps

90 seconds max Glute bridge march

60 seconds max Odd Object Hang to OH

30 seconds max Odd Object Hug squats

Round 4:

take the reps completed in round 1 and

perform them for time.
Score is time it takes to finish this metcon, minus the reps from the first 3 reps. If you complete 120 reps, take off 2 minutes (each rep= 1 second)

H: Metcon (8 Rounds for time)

Every 6 minutes for 8 rounds

– 40 Medball cleans 20/14lbs (or any object)

– 40 Squat Thrusts
Adjust to 4 rounds for shorter workout