CrossFit Surmount – CrossFit

Split Jerk (3-3-3-2-2-2 @ascending)

Perform 6 high wall balls

@ heavy #, and higher target between each sets. Rest as needed between sets

At home:

6 x 5 Broomstick behind the neck pause split jerk*

Perform 12 Jumping Air Squats between each set

*Pause 2sec in reception

Metcon (Time)

12-9-6

• Deadlift @275/185

• Ring Muscle-ups
See option 2 below for at home options

2: Metcon (AMRAP – Rounds and Reps)

Option 2)

AMRAP 10mins

• 12 Double DB Deadlift

• 6 Strict pull-up

• 6 Dips

AT HOME Bodyweight

AMRAP 10mins

• 20 Reverse plank march

• 6 Towel/Table rows/Bent over rows

• 6 Bench dips/push-ups

Reverse Plank March:

https://youtu.be/f8hEn2dcfDA

H: Metcon (AMRAP – Reps)

4 rounds

45 sec ON – 15 sec OFF

– Air Squats

– Mountain climbers

– Squat Thrusts

– Lateral Hops

– Plank Ankle Taps

– Lateral Hops

– Squats Thrusts

– Mountain climbers

– Air Squats

Rest 90 seconds between rounds
Squat thrusts are burpees without going to the floor and without the jump