CrossFit Surmount – CrossFit

3: Metcon (2 Rounds for reps)

10 min AMRAP:

20 DB box step ups 1×50/35lbs, 24/20″

20 KB swings@ 53/35

Rest 5mins

5 min AMRAP:

10 DB box step ups 1×50/35 lbs, 24/20″

10 KB swings@53/35

Score: Reps on each amrap (2

scores)

2: Metcon (2 Rounds for reps)

10 min AMRAP:

20 DB box step ups 1×35/25lbs, 24/20″

20 KB swings@ 35/26

Rest 5mins

5 min AMRAP:

10 DB box step ups 1×35/25 lbs, 24/20″

10 KB swings@ 35/26

Score: Reps on each amrap (2

scores)

1: Metcon (2 Rounds for reps)

10 min AMRAP:

20 box step ups w/light DB or no DB, low box

20 KB swings@ light (Russian or American)

Rest 5mins

5 min AMRAP:

10 box step ups w/light DB or no DB, low box

10 KB swings@ light (Russian or American)

Score: Reps on each amrap (2

scores)

Metcon (No Measure)

CORE Accessory:

3 sets

8-10 Strict knees to elbows

6-8 Feet Anchored Front rack Sit-ups

@2×50/35lbs

modify to:

3 sets

8-10 Strict knee tucks

6-8 Feet Anchored Sit-ups

Accessory

2K Row @RPE 5