CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 rounds for time
AMRAP 3 mins
200M run
30 DB squats, 2 x 50/35
20 Burpees
2 Minute rest b/w rounds, pick up where you left off for one total AMRAP score
Metcon (AMRAP – Rounds and Reps)
5 rounds, 3 minute AMRAPs:
30 speed skater jumps
30 alternating pistols
20 Burpees
2 Minute rest b/w rounds, pick up where you left off for one total AMRAP score
H: Metcon (8 Rounds for time)
8 rounds or 4 rounds
Every 4 minutes
15 burpees
10 squat thrusts into jumping knee tu
https://www.youtube.com/watch?v=IP_g_ia5QnQ&feature=youtu.be&t=4
:45 glute bridge w/ march
https://www.youtube.com/watch?v=O9j_DU_4KXs&feature=youtu.be&t=30