CrossFit Surmount – CrossFit
Back Squat (EMOM x 9, ascending )
EMOM 12 minutes
Min 1,2,3: 4 reps @65%
Min 4,5,6: 3 reps @70%
Min 7,8,9: 3 reps @75%
Record your last 3 sets of 3 reps
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
3 Kettlebell swings 53/35lbs
3 Air squats
6 Kettlebell swings 53/35lbs
6 Air squats
9,9…12,12…etc
Score is round you complete plus reps. Example: You do all the reps of the 15s, and 3 KBS, your score is 15 +3
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
3 Kettlebell swings 44/26lbs
3 Air squats
6 Kettlebell swings 44/26lbs
6 Air squats
9,9…12,12…etc
Score is round you complete plus reps. Example: You do all the reps of the 15s, and 3 KBS, your score is 15 +3
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
3 Kettlebell swings/Russian kbs @light
3 Air squats
6 Kettlebell swings/Russian kbs @ light
6 Air squats