CrossFit Surmount – CrossFit

Weightlifting

3: Metcon (Time)

50 DB Push Press (2×50/35)

50 DB Front Rack Reverse Lunges (2×50/35)

2: Metcon (Time)

50 DB Push Press (2×35/25)

50 DB Front Rack Reverse Lunges (2×35/25)

1: Metcon (Time)

30-50 DB Push Press (2 @ light-mod)

30-50 DB Front Rack Reverse Lunges (2 @ light-mod)

Metcon

EMOM 20 min

3: Metcon (AMRAP – Reps)

Odd: 8-10 TTB

Even: 10-15 Burpee to target

2: Metcon (AMRAP – Reps)

Odd: 6-10 TTB or 8-10 Toes to eye level

Even: 8-12 Burpee to target

1: Metcon (AMRAP – Reps)

Odd: 8-10 V-ups or Sit-ups

Even: 6-10 Burpees

Accessory Work

Banded internal rotation

2 x 10/arm

Banded external rotations

2 x 10/arm

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