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