CrossFit Surmount – CrossFit
Bent Over Row (6 x 6)
Find a challenging weight for 6, stick with that across all 6 sets
1: Metcon (AMRAP – Reps)
EMOM 21 minutes
Min 1: Max cal bike/ski/row in 50 seconds
Min 2: 20 Box step ups – no weight
Min 3: Rest
Score is reps of calories plus each round of box jumps and step ups (20 total per minute if you get them all, which if scaled appropriately you should)
2: Metcon (AMRAP – Reps)
EMOM 21 minutes
Min 1: Max cal bike/ski/row in 50 seconds
Min 2: 10 Box Jumps + 10 step ups @ 24/20’’ (w/ 1- 40/25 DB)
Min 3: Rest
Score is reps of calories plus each round of box jumps and step ups (20 total per minute if you get them all, which if scaled appropriately you should)
3: Metcon (AMRAP – Reps)
EMOM 21 minutes
Min 1: Max cal bike/ski/row in 50 seconds
Min 2: 10 Box Jumps + 10 step ups @ 24/20’’ (w/ 1-50/35 DB)
Min 3: Rest
Score is reps of calories plus each round of box jumps and step ups (20 total per minute if you get them all, which if scaled appropriately you should)
Accessory Work
90° Squat Palloff press
3 x 12/side @hard band
No rest