CrossFit Surmount – CrossFit
Metcon (16 Rounds for time)
E4MOM x 16mins: 400m
E4MOM x 16mins: 300m
E4MOM x 16mins: 200m
E4MOM x 16mins: 100m
This happens in sequence on a running clock for a total of
64mins. Run each interval as hard
as possible.
Metcon (26 Rounds for time)
EMOM 26 min
4 High Box Jumps
5 Med Ball Cleans
6 Ring Rows/Pull Ups
Minute 9, and 18 are Full Rest
Body Weight:
4 Jump Over Object
6 Pistol Squats
6 Towel Rows
Minute 9, and 18 are Full Rest
Scale Pistols:
– Reverse Lunges
– Assisted: https://youtu.be/hHlkMIAbomo