CrossFit Surmount – CrossFit
1: Metcon (Time)
3 rounds
35 sit ups @ anchored
30 DB shoulder to OH @ 1 DB 25/15 lbs
25 deadlifts @ Light
20 push ups, Assisted with band or on knees
10 power cleans @ Light
2: Metcon (Time)
3 rounds
50 situps
40 DB shoulder to OH @ 1 DB 35/20 lbs
30 deadlifts @ 135/95 lbs
20 push ups
10 power cleans @ 135/95
3: Metcon (Time)
3 rounds
50 situps
40 DB shoulder to OH @ 1 DB 50/35 lbs
30 deadlifts @ 155/105
20 push ups
10 power cleans @ 155/105
BW: Metcon (Time)
3 rounds
50 situps
40 Jumping Split Squats
30 Inchworms, no push up
20 Plank bird dogs