CrossFit Surmount – CrossFit
Front Squat (6 x 5 @ 85%)
Partial Equipment:
EMOM x 6mins
15-20 wall balls
No Equipment:
6 x 5-10 squats with an external load
Metcon (Time)
6 rounds
200m Run
50′ Lunges holding plate OH 55/35
30 air squat
Time Cap: 20mins
BW: Metcon (Time)
At Home
Partial Equipment:
6 rounds
1,000m Bike/400m Row
50’ DB front rack walking lunges
30 air squats
No Equipment:
6 rounds
400m Run
100’ Walking lunges
30 air squats
H: Metcon (Time)
60 minutes
Every 3 minutes, for 13 rounds:
8 Burpees
12 Hop Overs (find something at least 10’’ high)
7 One leg vertical jump per leg*
30 minutes
Every 2 minutes, for 10 rounds:
8 Burpees
12 Hop Overs (find something at least 10’’ high)
7 One leg vertical jump per leg*
https://youtu.be/dmx8roGpwDI