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