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