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