CrossFit Surmount – CrossFit
Bench Press (Establish baseline 1RM)
20-minute time cap
Metcon (7 Rounds for reps)
Work 90 seconds; rest 1 minute between rounds
Rotate through the following activities:
A. 5 Muscle ups (ring or bar)
B. 20 Knees to elbows
C. 20 Toes to bar
D. 30 Abmat sit-ups
E. 30 Abmat back extensions
F. 30 Stiff-legged deadlifts (55/45% of bodyweight)
E. 30 Back squats (55/45% of bodyweight)
Complete max reps double unders in remaining time. Scale to 3 to 1 single unders.
Scale as needed, including jumping or banded muscle ups. If scaling toes to bar to knees to elbows, scale knees to elbow to knees to 90.