CrossFit Surmount – CrossFit

Back Squat (E2MOM x 6 (12 mins) : 8 @ 70%)

3: Metcon (AMRAP – Rounds and Reps)

3 x Amrap 4

2-4-6-8-10…

DB step-up over @2×50/35

TTB

Rest 2 between each amrap
Score: Continue where you left off each amrap for a total running score.

2: Metcon (AMRAP – Rounds and Reps)

3 x amrap 4

2-4-6-8-10…

DB step-up over @2×35/25lbs or 1

x 50/35lbs

Toes to eye level

Rest 2 between each amrap
Score: Continue where you left off each amrap for a total running score.

1: Metcon (AMRAP – Rounds and Reps)

3 x amrap 4

2-4-6-8-10…

DB step-up over @1xlight

V-ups or Sit-ups

Rest 2 between each amrap
Score: Continue where you left off each amrap for a total running score.

Accessory Work

Accessory (Post chain)

4 sets

5/leg Single leg Box Jumps

No rest

10 KB Swings @32/24kg

Rest 45-60 seconds

Goal: Lower body power

Points of performance:

– Focus on form on the KBS. Use your hips.