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.