CrossFit Surmount – CrossFit
Deadlift (4 x 10)
EMOM x 8mins
Min 1
10 Strict Pull-ups
Min 2
10 Deadlift @ 70% ish
Metcon (No Measure)
At home strength
AT HOME Partial Equipment
EMOM X 8
Min 1
8/8 Chair supported DB rows
https://www.youtube.com/watch?v=byOhsYwii2I
Min 2
8/8 RDL + reach with DB
DB 1 x 50/35lbs
No Equipment
Min 1
12 Body Row- Table or towel
Min 2
Towel Iso Deadlift 5s
Deadlift Pauses
*Mid shin
*knee
*mid thigh
Metcon (AMRAP – Rounds and Reps)
Use this rep scheme and triplet for all AMRAPs
20 Double unders
8 TTB
5/5 DB Hang Clean @1 x 50/35
(Pick up each metcon where you left off in previous one)
AMRAP 5mins
1min rest
AMRAP 4mins
1min rest
AMRAP 3mins
1min rest
AMRAP 2mins
1min Rest
AMRAP 1min
AT HOME Partial (same Format
as above)
20 Double Unders
8 DB weighted V-ups *
5/5 DB Hang Clean @ 1 x 50/35lbs
*DB in hands
AT HOME Bodyweight (same
format as above)
20 lateral jumps
8 V-ups
5/5 single arm Odd object swings
H: Metcon (AMRAP – Reps)
6 rounds
1minute max db Power Clean
30 seconds rest
1minute max Cal Bike
30 seconds rest
1minute max DB Thrusters
30 seconds rest
1minute max Burpees over DB
Rest 2 minutes
Body Weight:
1 minute max Box Jumps / Seated Vertical Jumps
30 seconds rest
1minute max Mountain Climbers / Double Unders
30 seconds rest
1minute max Air Squats / Jumping Air Squats
30 seconds rest
1minute max Burpees
Rest 2 minutes