CrossFit Surmount – CrossFit
Burpee Ladder (AMRAP – Rounds)
With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Metcon (12 Rounds for time)
EMOM x 12
7 Hang Snatches 115/75
20 Double unders
At Home:
10 DB/KB Snatches (5 per side) or 5 Devils Press
20 double unders/40 singles/20 lateral line hops
At Home no equipment:
8 RDL Hold with object + side to side
https://www.youtube.com/watch?v=s3_0o1J4L28
20 Lateral Hops
H: Metcon (AMRAP – Reps)
6 ROUNDS, Rest 1 minute between rounds
– 75 sec : Max Burpee Jump Over Object*
30 sec rest
– 60 sec : Max Step ups (on object)
30 sec break
– 45 sec : Reverse burpees
https://youtu.be/5thmQ3fgzRc
30 sec break
– 30 sec : Max V-ups/ Sit-ups
*Object = Ledge, bench, Chair Stack on plates, etc.