CrossFit Surmount – CrossFit
Metcon (Time)
5 rounds
• 12 Wall Ball @20/14lbs
• 20 Double unders
Rest 3 minutes
5 rounds
• 10 TTB
• 20 Double unders
Rest 3 mintues
30-20-10
• Wall Ball @30/14
• TTB
At Home, partial equipment:AMRAP 7mins
5 Rounds
• 12 Weighted bear hug squats
• 20 Double unders
Rest 3mins
5 Rounds
• 10 DB weighted V-ups
• 20 Double unders
Rest 3mins
30-20-10
• Weighted bear hug squats
• DB weighted V-ups
At Home, no equipment
5 Rounds
• 20 air squats
• 30 in and outs
Rest 3mins
5 Rounds
• 15 v-ups
• 30 in and outs
Rest 3mins
30-20-10
• Jumping squats
• V-ups
H: Metcon (15 Rounds for time)
E3MOM x 5
1- 400m Run (Scale as needed)
2- In The same Interval
– 40 Mountain Climbers
– 20 Jumping Lunges
3 – In The same Interval
– 40 Lateral Skater Hops
– 20 Inchworm (no push up)