CrossFit Surmount – CrossFit

Metcon (Time)

250 burpees for time
Wait, what? Is this real? I don’t know.

3A: Metcon (Time)

For time

100 Kettlebell swings @ 53/35

*Every time you put the kb down complete 10 Ring dips
Time cap is 15 minutes. At 15 minutes, start metcon B

3B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

8 CTB

12 Box jumps 24/20″

10 DB hang cleans 2×50/35lbs

2A: Metcon (Time)

0:00

For time

100 Kettlebell swings @ 44/26

*Every time you put the kb down complete 10 assisted Ring dips
Time cap is 15 minutes. At 15 minutes, start metcon B

2B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Pull-ups

12 Box jumps @24/20″

10 DB hang cleans @2×35/25lbs

1A: Metcon (Time)

For time

100 Russian Kettlebell swings @moderate

*Every time you put the kb down complete 10 box dips
15 minute time cap. At 15 minutes, start metcon B

1B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Ring rows

12 Box jumps or step ups @moderate

10 DB hang cleans @2xlight

Accessory Work

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

https://youtu.be/TmdPyoKGEBc