CrossFit Surmount – CrossFit

Back Squat (1 rep max!)

1: Metcon (AMRAP – Rounds and Reps)

Amrap 15 Minutes

15 Cal Bike/Row/Ski or 200M Run

15 Wallball @ 12/8

20 Ring rows

2: Metcon (AMRAP – Rounds and Reps)

Amrap 15 Minutes

20 Cal Bike/Row/Ski or 400M Run

20 Wallball @ 16/12

20 Jumping Pull-ups

3: Metcon (AMRAP – Rounds and Reps)

Amrap 15 Minutes

20 Cal Bike/Row/Ski or 400M Run

20 Wallball @20/14

20 Pull-ups

Accessory Work

100’ Farmer style lunges @ 50/35 lbs

300′ Sled push @ moderate to light

100′ Farmer Style lunges @ 50/35 lbs