CrossFit Surmount – CrossFit

Metcon (Time)

3 rounds

30 Double DB snatch

30 V-ups

30 Double DB shoulder to OH

30 Slam Balls @ 30/20 lbs

DB 2 x 35/25lbs

BW: Metcon (Time)

Partial Equipment:

3 Rounds

30 Box jumps 24/20″

30 V-ups

30 piked hspu

30 Hollow body banded lat pull downs

No Equipment:

3 Rounds

30 Ledge jumps

30 Sit-ups

30 Odd object shoulder to OH

30 Odd object slam balls

H: Metcon (AMRAP – Reps)

60 minutes

EMOM 10 minutes

30sec burpees

30 sec off

EMOM 10 minutes

30 sec on step ups

30 sec off

EMOM 10 minutes

30 sec standing high knees

30 sec off

EMOM 10 minutes

30 sec on air squats

30 sec off

30 minutes:

EMOM 7 minutes

30sec burpees

30 sec off

EMOM 7 minutes

30 sec on step ups

30 sec off

EMOM 7 minutes

30 sec standing high knees

30 sec off

EMOM 7 minutes

30 sec on air squats

30 sec of