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