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