CrossFit Surmount – CrossFit
Metcon (Time)
3 rounds
• 20 DB/KB/ Odd object Snatch
• 15 Burpees facing DB
Rest 2 mins
3 rounds
• 20 Cal or 200m run
• 12 Strict HSPU
Rest 2mins
2 rounds
• 30 DB/KB/ Odd object Snatch
• 20 Burpees
• 30 Row or 300m run
• 20 Strict HSPU
The switch back couplet
We are back with the “switch back” couplet today. Where we see the movement combinations switch back
and forth over three variations. Today we are more so going to be back and forth between anaerobic and
aerobic threshold state. We are looking for athletes to move hard holding a consistent pace through the
reps, resting only if necessary in transition. Rounds will be fast and reps should be efficient.
H: Metcon (Time)
5 rounds for time of
Run 400 meters
50 squats
rest 2 min
5 rounds for time of
Run 200 meters
30 jumping lunges
If you can’t run here are some modifications:
– Row 400-500m
– Bike 1000m