CrossFit Surmount – CrossFit

Bench Press (5 x 4 @ 70%)

Max chin-ups b/w sets, put # in comments

1: Metcon (AMRAP – Rounds and Reps)

Repeat twice, for a total of 16 minutes of work:

Amrap 1 – 4 minutes

60 single unders

10 Burpees

*REST 1 MINUTE*

Amrap 2 – 4 minutes

10 Step ups @ 25/15 lbs

10 KBS @ 35/26 or a heavier Russian

*REST 1 MINUTE*

2: Metcon (AMRAP – Rounds and Reps)

Repeat twice, for a total of 16 minutes of work:

Amrap 1 – 4 minutes

30 double unders

10 devil press @ 25/15 lbs

*REST 1 MINUTE*

Amrap 2 – 4 minutes

10 Step ups @ 25/15 lbs

10 KBS @ 44/26

*REST 1 MINUTE*

3: Metcon (AMRAP – Rounds and Reps)

Repeat twice, for a total of 16 minutes of work:

Amrap 1 – 4 minutes

30 double unders

10 devil press @ 50/35 lbs

*REST 1 MINUTE*

Amrap 2 – 4 minutes

10 Step ups @ 50/35 lbs

10 KBS @ 53/35

*REST 1 MINUTE*

Accessory Work

3 sets

20 Toe touches

20 Arch rocks

Toe Touches (without medball):

https://youtu.be/tZzVzYBaxz8

Arch Rocks: https://youtu.be/DeeLlZY68eI