CrossFit Surmount – CrossFit

Barbell Club 6:30pm (no BBC Saturday-moved to Sunday @1pm)
Run Club 6:30pm @ Southern Peak

Metcon

4 separate scores:

Total cals

Total clean and jerks

Total box jump overs

Total rounds + reps of the triplet

3: Metcon (4 Rounds for reps)

AMRAP 5 min

Cal Bike/Row/Ski

Rest 2mins

AMRAP 5mins

Clean and jerk 135/95lbs

Rest 2mins

AMRAP 5mins

Box jump overs 30/24″

Rest 2mins

AMRAP 5mins

10 Cal Bike/Row/Ski

6 Clean and jerk @135/95lbs

10 Box jump overs @30/24″

2: Metcon (4 Rounds for reps)

AMRAP 5 min

Cal Bike/Row/Ski

Rest 2mins

AMRAP 5mins

Clean and jerk 115/75lbs

Rest 2mins

AMRAP 5mins

Box jump overs 24/20″

Rest 2mins

AMRAP 5mins

10 Cal Bike/Row/Ski

6 Clean and jerk @115/75lbs

10 Box jump overs @24/20″

1: Metcon (4 Rounds for reps)

AMRAP 5 min

Cal Bike/Row/Ski

Rest 2mins

AMRAP 5mins

Clean and jerk @light-mod

Rest 2mins

AMRAP 5mins

Box/plate jump overs @ low

Rest 2mins

AMRAP 5mins

8 Cal Bike/Row/Ski

4 Clean and jerk @light-mod

8 Box/plate jump overs @ low

Accessory Work

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

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