CrossFit Surmount – CrossFit

Push Press (2-2-2-2-2-2)

1: Metcon (Time)

Every 30 seconds for 5 minutes

4 Burpees

– Rest 1 minute –

30-20-10

Jumping Pull Ups

Wallball @ 12/8

2: Metcon (Time)

Every 30 seconds for 5 minutes

2 Burpee Jumping Pull up

– Rest 1 minute –

30-20-10

Pull up

Wallball @ 16/12

3: Metcon (Time)

Every 30 seconds for 5 minutes

2 Burpee BMU

– Rest 1 minute –

30-20-10

C2B

Wallball @ 20/14

Accessory Work

Banded biceps curls (Neutral grip)

100 reps for time

AND/OR

Core

5 sets

10 weighted Hollow rocks

10/10 Side plank raises

10 Super man