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)