CrossFit Surmount – CrossFit

3: Metcon (Time)

2 sets:

5 rounds:

6 CTB

6 Air Squats

Rest 2 minutes between sets

No rest between rounds

Score: Total time

TC: 12mins

2: Metcon (Time)

2 sets:

5 rounds:

4-6 Assisted CTB or Pull-ups

4-6 Air Squats

Rest 2 minutes between sets

No rest between rounds

Score: Total time

TC: 12mins

1: Metcon (Time)

2 sets:

5 rounds:

6 Ring rows

4-6 Air Squats

Rest 2 minutes between sets

No rest between rounds

Score: Total time

TC: 12mins

3: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Double unders

10 Wall Ball @20/14

10 TTB

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Double unders

5-10 Wall Ball @20/14

10 Toes to eye level

Score: Rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Single unders*

10 Wall Ball @light

10 V-ups or Sit-ups

*attempt dub every 5-10 reps

Score: Rounds + reps

Accessory Work

Behind the back wrist curls:

3 x 60 seconds max reps

Rest 60 seconds between sets