CrossFit Surmount – CrossFit

Deadlift (6 x 3 @70%)

60 seconds easy bike/row/jog between sets

At home:

Find something heavy odd object to deadlift – tires, boxes, anything

Metcon (Time)

60/50 cal

200′ DB Farmer lunges w/ 1 DB (alt. arms as you go)

200′ HS walk

60 box jump overs

Metcon (Time)

At Home:

800m run

200′ Lunges with object in arm (alt.)

200′ bear crawl or 12 wall walks

60 box jump or step overs
If stationary, do 50 lunges in place instead of 200′

H: Metcon (AMRAP – Reps)

EMOM for 32 minutes (8 rounds)

1) :45 lateral skate hops

2) Max push-ups

3) :45 mountain climbers

4) table/chair row

Rest 2 minutes after the 32 minutes, then 100 walking lunges for time.

To do 30 minute version, just cut rounds to 5