CrossFit Surmount – CrossFit

Run club tonight! 6:30 at Southern Peak

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 MINS

10 DB hang cleans @2×50/35lbs

10 KB swings @53/35lbs

10 Box jumps 24/20″

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 MINS

10 DB hang cleans @2×35/25lbs

10 KB swings @35/22lbs

10 Box jumps 24/20″

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 MINS

10 DB hang cleans @2xlight

10 Russian KBS @light

10 Box jumps @low

Accessory Work

Murph Prep

Run any distance and then…

EMOM 8-10 mins

Odd- 10-12 push ups

Even- 15-20 Air Squats