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