CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

2 x 5 minute AMRAP:

10 C2B

10 strict HSPU

10 cal bike/row/ski

*rest 2 minutes b/w AMRAPS

Metcon (Time)

3 rounds for time

12 power cleans @ 135/95

20 step ups @ 50/35 (alternating, holding

suitcase style, 1 DB switch @ 10)

400m run

Accessory Work

GHD situps

4 rounds

10 reps

rest 10 seconds

10 reps

rest 10 seconds

10 reps

rest 3 minutes between rounds