CrossFit Surmount – CrossFit

Metcon (No Measure)

Candle Sticks

For 10 mins:

Practice The Candlestick progression

Progression:

Hollow body rocks + Cossack squats

Elevated candle stick

Candlestick (both feet)

Candlestick to pistol

3: Metcon (Time)

Using a tabata interval, complete the

following for time:

100 DB Front Squats @2×50/35 lbs

100 Abmat Sit-ups

100 DB Hang cleans @2×50/35 lbs

500′ Farmers Carry @2×50/35lbs

25 min TC

2: Metcon (Time)

Using a tabata interval, complete the

following for time:

100 DB Front Squats @2×35/25 lbs

75-100 Abmat Sit-ups

100 DB Hang cleans @2×35/25 lbs

500′ Farmers Carry @ 2×35/25lbs

25 min TC

1: Metcon (Time)

Using a tabata interval, complete the

following for time:

100 Air squats

50-100 Abmat Sit-ups

100 DB Hang cleans @2xlight

500′ Farmers Carry @2xsame as clean

25 min TC

Accessory Work

Cool down

Easy 2-3 minutes on rower or bike, right

after metcon to help heart rate go back

down slowly.