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