CrossFit Surmount – CrossFit

Metcon (Time)

21-15-12-9-6

Thrusters 135/95

15/12 Cal row/bike or 200m run

then after last run,

Run 2k (yep!)
At Home:

Use DBs, KBs, Wall ball, or heavy object for thrusters

H: Metcon (36 Rounds for time)

EMOM x 18 rounds

All in one minute

– 5 burpees

– 6 jumping knee tucks

– 7 air squats

Rest 5 minutes

EMOM x 18 rounds

All in one minute

– 5 push ups

– 6 step ups

– 7 v-ups
For a shorter version, do EMOM x 10 each. Work should be done in :45 each minute or less