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