CrossFit Surmount – CrossFit

Metcon

Metcon # 1

E3MOM x 3

Score Max # of burpees in 30 seconds

3/2: Metcon (AMRAP – Reps)

10 Bench Press @60%

30 sec Max burpee box jump overs

24/20″

1: Metcon (AMRAP – Reps)

10 Bench Press @light or Pushups

30 sec Max burpees

Metcon

Metcon # 2

3: Metcon (AMRAP – Rounds and Reps)

4 x amrap 5

10 Alternating Pistols

15 Abmat sit-ups

30 Double unders

Rest 2min b/w each amrap

Score: Total rounds + reps. Athletes

will keep one continuous score,

continuing where they left off on each amrap

2: Metcon (AMRAP – Rounds and Reps)

4 x amrap 5

10 Box elevated pistols

15 Abmat sit-ups

15 Double unders

Rest 2min b/w each amrap

1: Metcon (AMRAP – Rounds and Reps)

4 x amrap 5

10 Alternating High box step ups

10-15 Abmat sit-ups

30 Single unders attempting a DU

every 10 reps

Rest 2min b/w each amrap

Accessory Work

Side lying DB external rotation

2 x 15/arm

https://www.youtube.com/watch?v=rw4i2Chq-x4