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