CrossFit Surmount – CrossFit

3: Chaos (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees
scaling option: decrease weight

2: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

8-10 thrusters or DB thrusters @light

6-10 Burpees

3: Metcon (4 Rounds for time)

E3MOMX4

10-15 Hspu

20 DB step ups @ 24/20″ 1@50/35 lbs

Score: Time of each set

2: Metcon (4 Rounds for time)

E3MOMX4

5 Hspu or 10 piked Hspu from box

15-20 DB step ups @ 24/20″ 1@50/35 lbs

Score: Time of each set

1: Metcon (4 Rounds for time)

E3MOMX4

10-15 DB strict press

20 step ups @ low + light

Score: Time of each set

Accessory Work

1. Banded external rotations

2 x 15/side

2. Banded lateral toe taps

2 x 15/side