CrossFit Surmount – CrossFit

Front Squat (EMOM x 5 – 5 @ 70-75%)

Metcon (AMRAP – Rounds and Reps)

You go I go

Each partner performs a round while the other

partner rests.

1. Amrap 9 minutes

– 12/10 Cal

– 8 DB Burpees, 2 DBs

2. Amrap 7 minutes

– 12/10 Cal

– 5 DB Burpee Step up Over 2 DBs

3. Amrap 5 minutes

– 12/10 Cal

– 3 DB Burpee Clean to Step up over 2DBs
DB burpees: Perform burpees with DBs in each hand. Go down to the ground, stand back up with the DBs in hand, like a deadlift.

DB burpee Step up overs: Perform burpee with DBs in hand, keep the DBs in a farmers carry style and step upand over the box.

DB burpee Clean to step up overs: Perform a burpee with DBs in each hand, perform a DB clean as you stand up then keep DBs in front rack position and step up over

the box.