CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
4 minute AMRAP:
– Max Ring muscle ups*
OR
– Toes to Rings to bar or rig
*Every time you break, bike/row/ski 150m
1: Metcon (AMRAP – Rounds and Reps)
Amrap 10 minutes
3,6,9,etc
Deadlifts @ 4/10 of perceived effort
Box step ups @ 20/16
2: Metcon (AMRAP – Rounds and Reps)
Amrap 10 minutes
3,6,9,etc
Deadlift @ 185/135 lbs
Box jump overs @ 24/20″
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
3,6,9,etc
Deadlifts @ 225/155 lbs
Box jump overs @ 24/20″
Accessory Work
4 sets
20 Sky touches feet on bench
30 seconds/ elbows Side plank on swiss ball
rest 60 seconds
https://youtu.be/T0SkeBW4FBM