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