CrossFit Surmount – CrossFit

Clean (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Percentages are based off 90% of your 1 rep max.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Toes to Bar

12 Dumbbell Reverse Lunges

9 Dumbbell Clean and Jerks
Dumbbell weight: 25% of body weight each dumbbell. Example, 100 pound person uses a 25# dumbbell in each arm

Metcon (No Measure)

Accessory work, on your own after class:

4 Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings