CrossFit Surmount – CrossFit
Clean (1 x 4 @60% 1 x 4 @70% 3 x 4 @75%)
Metcon (AMRAP – Reps)
5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
*No rest b/w rounds
Go as heavy as you can that allows you to get in big chunks of reps.
At home options: odd object deadlift, barbell, etc…
H: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
50 double unders/lateral hop/200m run
50 abmat sit-ups
rest 2 minutes
AMRAP 10 Minutes
50 air squats
50 step-ups/lunges
rest 2 minutes
AMRRAP 6 Minutes
50 double unders/lateral hop/200m run
50 abmat sit-ups
rest 2 minutes
AMRAP 6 Minutes
50 air squats
50 step-ups/lunges
Accessory Work
Weighted side plank
3 x 30-45 seconds @Heavy
https://www.youtube.com/watch?v=nN-7Q1RqWoI