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