CrossFit Surmount – CrossFit

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Metcon (Weight)

EMOM x 8mins

Odd: 3/3 DB S2OH @heavy

Even: 3/3 Single arm bent over rows

@heavy
At Home

Partial Equipment:

Odd: 10/10 DB S2OH @50/35lbs

Even: 10/10 Single arm bent over rows

@50/35lbs

No Equipment:

Odd: Single arm Backpack press

20 seconds/ arm

Evenb: Single arm Backpack row 20 seconds/arm

Metcon (Time)

5 rounds for time:

400m run

16 TTB

BW: Metcon (Time)

Partial Equipment:

5 rounds

1,000m Bike/ 400m row

25 V-ups

No Equipment

5 rounds

800m Run

25 V-ups

H: Metcon (AMRAP – Reps)

60 minutes:

12 rounds For Reps

1 min max cal bike/row/mountain climbers

1 min max wall balls

1 min max plank

1 min rest

30 minutes:

7 rounds For Reps

1 min max cal bike/row/mountain climbers

1 min max wall balls

1 min max plank

1 min rest