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