CrossFit Surmount – CrossFit

Back Squat (EMOM x 10, 5 reps @ 65%, or 5% > last week)

At home version:

5 Tempo weighted squats @ 3 secs

+

5 Speed squats

AT HOME Bodyweight

5 Tempo Lateral step downs right

+

5 tempo lateral step downs lef

Metcon (3 Rounds for time)

On a running clock, on the 0:00:

21-15-9

Cal Row

DB Snatch @50/35

On the 10:00:

21-15-9

Cal Row

Burpee Box jump over

On the 20:00:

21-15-9

DB Snatch @50/35

Burpee Box jump over

Metcon (3 Rounds for time)

On a running clock, on the 0:00:

21-15-9

Alternating Jumping lunges x 2

Odd object GTO

On the 10:00:

21-15-9

Alternating Jumping lunges x 2

Burpee Shuttle run 5ft

On the 20:00:

21-15-9

Odd object GTO

Burpee Shuttle run 5ft

H: Metcon (12 Rounds for time)

E3MOM x 4

row 250m/run 200m

20 Box jump over

15 KBS

Rest 2minutes

E3MOM x 4

30 step up over with KB

Rest 2minutes

E3MOM x 4

row 250m/ run 200m

20 Box jump over

15 KBS