CrossFit Surmount – CrossFit

Metcon (Weight)

5 sets

4 Deadlift

6 Power Clean @60%

50′ Front Rack Lunges (or about 6/leg if in place)

Rest 2 minutes between sets
At Home Version

E2MOM x 5 sets

20s Reverse plank + march

20s Frog Glute bridge

20s Odd object hug lunges

1 min Rest

Metcon (4 Rounds for time)

E4MOM x 4

2 rounds of

6 Ring Dips

6 Cal Assault Bike

At Home

E4MOM x 4

2 rounds of

6 Bench Dips

6 Bulgarian split jump squat per side



E4MOM x 4

2 rounds

12 Table dips

12 Alternating jumping lunges

12 Pike push-ups

NOTE: Optional active recovery

At the 3 min mark of each interval draw a card

from a standard deck:

Red = Plank up & downs

Black= Feet raised glute bridge

Ace is 1

Face Cards = 10 reps

H: Metcon (AMRAP – Rounds and Reps)

Amrap 40 minutes

Run 400m

30 sec plank hold

30 sec reverse plank hold

30 sec handstand/Pike hold

15 KBS or burpees

Accessory Work

Track Work, Running

AMRAP 30mins

400m Hard

400m Moderate

400m Easy