CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

HSPU

3 x 1 min on/1 min off
RX+ strict

Scale options: Push-ups or box HSPUs

1: Metcon (Time)

For time:

40 Hanging knee raises OR Sit-Ups

20 Power Cleans @ 65/45 lbs

40 Ring Rows

20 Squat Cleans @ 45/35 lbs

2: Metcon (Time)

For time:

50 Swinging Leg Raises or Knees to Elbow

20 Power Cleans @ 115/75 lbs

50 Pull ups OR Jumping C2B

20 Squat Cleans @ 95/65

3: Metcon (Time)

For time

50 TTB

20 Power Cleans @ 155/105 lbs

50 CTB

20 Squat Cleans @ 135/95 lbs

Accessory Work

3 sets

10 Weighted hollow up

30 seconds Weighted hollow body rocks

30 seconds Weighted Hollow body hold + leg

shuffle

Rest 30-60 seconds

Hollow ups: https://www.youtube.com/watch?v=bphdlQyCfnI

Hollow body rocks:

https://www.youtube.com/watch?v=7kxpusQgyxI