CrossFit Surmount – CrossFit

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 21 mins

1,2,3,4,etc…

Devil’s Press @2×50/35lbs

3,6,9,12, etc…

Box jump overs @30/24″

3,6,9,12, etc…

Cal Row or bike

2: Metcon (AMRAP – Rounds and Reps)

1,2,3,4,etc…

Devil’s Press @2×35/25lbs

3,6,9,12, etc…

Box jump overs @24/20″

3,6,9,12, etc…

Cal Row or bike

1: Metcon (AMRAP – Rounds and Reps)

1,2,3,4,etc…

Devil’s Press @2xmoderate

3,6,9,12, etc…

Box jump overs @low-mod or jump over DB

3,6,9,12, etc…

Cal Row or bike

Accessory Work

Blood Flow

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

https://youtu.be/TmdPyoKGEBc