CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

For 10 minutes

:00 – 2 unbroken wall ball shots (20/14 & 10/9)

:10 – 3 wall ball shots

:20 – 4 wall ball shots

:30 – 5 wall ball shots

:40 – 4 wall ball shots

:50 – 3 wall ball shots
21 reps per minutes

Scale by decreasing number of reps by 1 each round (15 reps/round)

Rest 5 minutes

Metcon (AMRAP – Reps)

EMOTM for 10 minutes

Odd# min – DB or KB push press

Even# min – DB or KB front squats
Weights will be posted and based on bodyweight

Scale to 1-armed push press and/or goblet squats

Rest 5 minutes

Metcon (AMRAP – Reps)

10-min AMRAP

Med ball clean (20/14) + med burpee (i.e., pushup) + 180 degree twisting jump over med ball
Scaling options will be described at both sessions.