CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Reps)

EMOM 24

Alternating

Odd: Max Box jumps @ 30/24″

Even: Run 200m Or Row 250m

Score: Total box jump reps

2: Metcon (AMRAP – Reps)

EMOM 24

Alternating

Odd: Max Box jumps @ 24/20″

Even: Run 100-200m Or Row 150-250m

Score: Total box jumps

1: Metcon (AMRAP – Reps)

EMOM 24

Alternating

Odd: Max Box jumps @Tall

Even: Run 100m Or Row 150m

Score: Total box jumps

Accessory Work

Bulgarian Split Squat

3 x 10/leg

Rest 30 seconds between legs, 60 sec between sets

Tempo 3 sec eccentric + 1 sec at bottom of every rep

This needs to burn. Last seconds of the minutes are going to be spicy. Hold weight in your hands if the minute is too easy!