CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

Work 30 seconds; rest 15 seconds

12 rounds for total reps

– American KB swings (53/35)

– Hollow rocks

– Back extensions
Rotate through activities, i.e., complete KB swings, then hollow rocks, then back extensions and repeat 3 more times.

Metcon (AMRAP – Reps)

Front Squats (50% of 1RM)

Min 0 – 2 FS

Min 1 – 4 FS

Min 2 – 6 FS

Min 3 – 8 FS

Min 4 – 10 FS

Min 5 – 8 FS

Min 6 – 6 FS

Min 7 – 4 FS

Min 8 – 2 FS
Enter weight in comments.