CrossFit Surmount – CrossFit
Bench Press (15-12-9 Heavy as possible)
At home: floor press
Dumbbell Bench Press (15-12-9 Heavy as possible)
At home, floor plress odd object
Metcon (Time)
22-16-10
Pistols
Hang Power Cleans 115/75
*Rest 2 minutes *
18-12-8
Pistols
Hang Power Cleans 135/95
At Home minimal equipment:
22-16-10
Pistols/ Close stance reverse lunges
DB/KB hang power cleans or swings
Rest 2 minutes
18-12-8
Pistols/ Close stance reverse lunges
DB/KB hang power cleans or swing
At Home no equipment22-16-10
Pistols/ Close stance reverse lunges
Odd object deadlift (double reps if too light)
*Rest 2 minutes
18-12-8
Pistols/ Close stance reverse lunges
Odd object deadlift (double reps if too light)
H: Metcon (Time)
E 8 MOM x 5 rounds
400m run
30 air squats
200m run
15 burpees