CrossFit Surmount – CrossFit
Back Squat (1 x 4 @60% 1 x 4 @70% 3 x 4 @75%)
AT HOME Bodyweight
E(2)MOM x 6
8/leg Backpack Bulgarian Split Squat
Metcon (Time)
For Time
6 rounds
• 10 Deadlift 155/105lbs
• 5 Hang power Clean 155/105lbs
• 15 TTB
At home, limited equipment
6 rounds:
• 10 DB/KB Deadlift
• 5 DB Hang power Clean (or
Double russian kb swing/kb
swing)
• 15 weighted V-ups/V-ups
At home, no equipment:
6 Rounds:
• 10/side RDL + reach (loaded/unloaded)
• 20 alternating Jumping lunges*
• 15 V-ups/Sit-ups
*Alternating Jumping lunges are the sub for GTO if absolutely no load is available. Adjust the reps according to the load.
H: Metcon (AMRAP – Reps)
6 rounds
1 minute max Pike push ups/Push ups
30 seconds rest
1 minute max Jumping Lunges
30 seconds rest
1 minute max Jump Over object
30 seconds rest
1 minute max burpees
Rest 2 minutes