CrossFit Surmount – CrossFit

3/2: Metcon (Distance)

Jump over Hurdles

6 x 6

Score = Max height

1: Metcon (Distance)

Box jump

6 x 6

Score = Max height

3: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7/5 Ring dips

15 Kettlebell swings @53/35lbs

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7/5 Supported Ring dips

10-15 Kettlebell swings @35/26lbs

Score: Rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7/5 Push-ups or Hand elevated push ups

10-15 Russian Kettlebell swings @light

Score: Rounds + reps

Accessory Work

Cool down

Easy 2-3 minutes on rower or bike, right

after metcon to help heart rate go back

down slowly.