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