CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

20 Box jump overs 24/20»

20 DB hang clean @2 x 50/35lbs

Rest 5mins

AMRAP 5mins

10 Box jump overs 24/20»

10 DB hang clean @2 x 50/35lbs

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

20 Box jump overs @24/20″

20 DB hang clean @1 x 50/35lbs

Rest 5mins

AMRAP 5mins

10 Box jump overs 24/20»

10 DB hang clean @1 x 50/35lbs

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

20 Box jump overs @low

20 DB hang clean @1 x light

Rest 5mins

AMRAP 5mins

10 Box jump overs @low

10 DB hang clean @1 x light

Gymnastics

Core work, after the Metcon:

3 sets

8-10 Strict knees to elbows

6-8 Feet supported Front rack Sit-ups

@2×50/35

Scaling Options 1:

3 sets

8-10 Alternating dead bugs

6-8 Feet supported Sit-ups

Scaling Options 2:

3 sets

8-10 Strict knee raises above parallel

6-8 Feet support