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