CrossFit Surmount – CrossFit

Metcon (Time)

5 rounds

3 Wall walks/5 Inch worms

30 Double unders/60 Singles

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP x 2

20 TTB

15 Box jumps 24/20»

10 DB Hang Clean @2 x 50/35

Rest 3mins
At home, minimal equipment:

2 x Amrap 7

– 20 Alternating single leg V-ups

– 15 Box jumps 24/20»

– 10/side Russian single arm kb

swings 50/35lbs

Rest 3mins

AT HOME no equipment

2 x Amrap 7

– 20 TTB/Alternating single leg

V-ups/sit-ups

– 15 Box jumps/Object jump

overs

– 10 Russian Odd object swing

(kb swing)

Rest 3mins

H: Metcon (Time)

13 Rounds:

15 Burpee Jump over Object

45 sec Glute Bridge March

45 sec off