CrossFit Surmount – CrossFit

Metcon

3/2: Metcon (AMRAP – Reps)

EMOM 30

Min 1: 40 sec DB Front rack lunges

@2×50/35lbs

Min 2: 40 sec DU’s

Min 3: 40 sec Farmers carry @2×50/35lbs DB’s

Score: Total reps

1: Metcon (AMRAP – Reps)

EMOM 30

Min 1: 40 sec DB Front rack lunges

@2xlight

Min 2: 40 sec Single Unders

Min 3: 40 sec Farmers carry @2xlight

Score: Total reps

Accessory Work

Alternated DB Step-ups over @2×70/50

5 x 10

Rest 60 seconds between sets

Goal: Endurance

Points of performance:

– Every set must be done unbroken. Reduce weight in order to achieve this goal.