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