CrossFit Surmount – CrossFit

EMOM 6 (EMOM X 6)

Strict hspu (20% of max unbroken) + 6-10 kipping hspu

Score: Total reps

3: Metcon (AMRAP – Reps)

5 rounds

1 min DB Snatch @50/35lbs

1 min Single Arm DB Push Press @50/35lbs

1 min Bike/Ski/Row/Run 200m

1 min rest
Score: Total reps

Record reps for each round during rest time. It will be easier to restart counting at 0 each round

Time Cap: 19mins

2: Metcon (AMRAP – Reps)

5 rounds

1 min DB Snatch @35/25

1 min Single arm DB push press @35/25lbs

1 min Bike/Ski/Row/Run 100-200m

1 min rest
Score: Total reps

Record reps for each round during rest time. It will be easier to restart counting at 0 each round

Time Cap: 19mins

1: Metcon (AMRAP – Reps)

5 rounds

1 min DB Snatch @light

1 min Single arm DB push press @light

1 min Bike/Ski/Row/Run 100m

1 min rest
Score: Total reps

Record reps for each round during rest time. It will be easier to restart counting at 0 each round

Time Cap: 19mins

Accessory Work

Seated Box Jumps

5 x 5 @As high as possible