CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

Tabata Plank Hold Ups

https://www.youtube.com/watch?v=EQYPg1jdgps

Each second is a rep

Metcon (Time)

For Time

150 Double unders

80 Pistols

100/80 Cal Ski/Row/Bike

80 Front Squat @115/75

150 Double unders
AT HOME Bodyweight

400m Run

80 Pistols/Close stance Re-

verse lunges

1,000m Run

80 DB squats or Backpack squat

400m Run

H: Metcon (5 Rounds for time)

Perform each set for time within a 10 minute window

0:00 – 10:00

40-30-20

– Backpack squats

– Push ups

10:00 – 20:00

40-30-20

– Jump over Object

– V-ups

20:00 – 30:00

– 1km run

– 30 burpees

30:00 – 40:00

40-30-20

– Jump over Object

– V-ups

40:00 – 50:00

40-30-20

– Backpack squats

– Push ups