CrossFit Surmount – CrossFit

Push Press (1 rep max, 20 minutes)

1: Metcon (AMRAP – Reps)

E3MOM for 15 minutes

1 Min Cal Row/Bike/Ski

1 Min Box Jumps or step ups

1 Minute Recovery Air Squats*

* 1 Air squat every 5 seconds
Score is cal + box jumps. Air squats don’t count, but do 12 per minute as recovery

2: Metcon (AMRAP – Reps)

E3MOM for 15 minutes

1 Min Cal Row/Bike/Ski

1 Min Box Jumps @ 24/20

1 Minute Recovery Air Squats*

* 1 Air squat every 5 seconds
Score is cal + box jumps. Air squats don’t count, but do 12 per minute as recovery

3: Metcon (AMRAP – Reps)

E3MOM for 15 minutes

1 Min Cal Row/Bike/Ski

1 Min Box Jumps @30/24in.

1 Minute Recovery Air Squats*

* 1 Air squat every 5 seconds
Score is cal + box jumps. Air squats don’t count, but do 12 per minute as recovery