CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 4mins
10 Power snach 115/75lbs
50′ Handstand walk
Right into
AMRAP 4mins
Cal Row
Right into
AMRAP 4mins
10 Power snach 115/75lbs
50′ Handstand walk
At Home Partial Equipment
Amrap 4mins
10 Sandbag over shoulder
50′ Single arm OH walking lunge 50/35lbs
Right into
Amrap 4 minutes
Cal Machine
Right into
Amrap 4mins
10 Sandbag over shoulder
50′ Single arm OH walking lunge 50/35lbs
Metcon (AMRAP – Rounds)
“Death by bodyweight”
Add 1 rep each min until you can’t complete a
full round anymore in the minute.
– 1 V UP
– 1 HRPU (Hand Release Push ups)
– 1 Pistol squat
Start at 1, then 2/2/2 3/3/3….
***When you’re done:
If you completed 9 full round: 9×3=27
27 reps of
– V UP
– HRPU
– Pistols
Add time to complete your max round in the comments
H: Metcon (Time)
10 Rounds
1 wall climb
2 burpees
3 high box jumps
*rest 2 minutes
10 rounds:
3 sandbag over shoulder
:20 bear hug hold
*rest 2 minutes
5 rounds
1 wall climb
2 buprees
3 high box jumps