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