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