CrossFit Surmount – CrossFit

Metcon (Time)

For time

75 Wall Ball @20/14

60/50 Cal Row

30 OH Squat @165/115

60/50 Cal Row

75 Wall Ball

At Home

Partial Equipment:

75 DB front squats 2 x 50/35lbs

60/50 Cal Machine

30 Single arm DB overhead squats 50/35lbs

60/50 Cal Machine

75 DB front squats 2 x 50/35lbs

No Equipment:

75 odd object front squats

800m Run

30 Odd object single arm ohs

800m Run

75 odd object front squats

H: Metcon (AMRAP – Reps)

60 minutes

10 rounds For Reps

25 secs of Jumping lunges

15 seconds off

25 secs of mtn climbers

15 seconds off

25 secs of reverse lunges

15 seconds off

25 secs of mtn climbers

15 seconds off

25 secs Tuck jumps

1 min REST

30 minutes

6 rounds For Reps

25 secs of Jumping lunges

15 seconds off

25 secs of mtn. climbers

15 seconds off

25 secs of reverse lunges

15 seconds off

25 secs of mtn. climbers

15 seconds off

25 secs Tuck jumps

1 min REST