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