CrossFit Surmount – CrossFit
Split Jerk (5 x 2)
Metcon (AMRAP – Reps)
6 rounds, 2 minutes on, 1 off (18 minutes total):
– Rounds 1, 3, 5:
25 Wall balls (20/14)
Max calorie row/bike/ski in remaining time
– Rounds 2, 4, 6:
25/20 row/bike/ski
Max wall balls in remaining times
Score is calories in rounds 1,3,5 and wall balls in 2,4,6
Scale so you are done with calories or wall ball part in 1:20 or under each round
Accessory Work
4 Sets:
20 banded psoas march https://www.youtube.com/watch?v=t92KuNCcGRg
50′ Banded sled push https://www.youtube.com/watch?v=lbha6PjP5Sk&feature=youtu.be