CrossFit Surmount – CrossFit

Metcon (3 Rounds for time)

«Girls at home»

On the 0:00

Fran at home

42-30-18

• Odd Object Thrusters

• Odd Object Bent Over

Rows

On the 10:00

Elizabeth at home

42-30-18

• Odd Object GTO

• Chair/Table Dips

On the 20:00

Diane at home

42-30-18

• Odd object Deadlift

• HSPU*/piked push-ups

*Divide reps by 2:

21-15-9

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

H: Metcon (10 Rounds for time)

Every 3 minutes for 5 rounds

25 KBS or burpees

1 minute plank

rest 4 minutes

Every 3 minutes for 5 rounds

20 Step up over with KB or nothing

1 minute chair hold