CrossFit Surmount – CrossFit
Back Squat (E3MOM x 6)
Every 3mins for 18mins
4 @85%
3 @87%
2 @90%
4 @85%
3 @87%
2 @90%
3: Metcon (AMRAP – Rounds and Reps)
4 x 4 minutes AMRAP
8 DB Snatch @50/35lbs
6 Pull-ups
8 Box jump over @ 24″/20’’
2 min rest between AMRAPs
Pick up where you left off previous AMRAP
2: Metcon (AMRAP – Rounds and Reps)
4 x 4 minutes AMRAP
8 DB Snatch @ 40/25lbs
6 Pull-ups or 8 Band Assisted
Pull-ups
8 Box jump over @ 24/20’’
2 mins rest between AMRAPs
Pick up where you left off previous AMRAP
1: Metcon (AMRAP – Rounds and Reps)
4 x 4 minutes AMRAP
8 DB Snatch @light
6 Jumping pull-ups
8 Box jump over @low OR Step
up overs
2mins rest between AMRAPs
Pick up where you left off previous AMRAP