CrossFit Surmount – CrossFit

Bench Press (Complete 3 sets of 10 reps @ 50% of 1RM )

Record the time it takes to complete each set.

You may rack the bar if needed.

Metcon (3 Rounds for time)

Record times for 3 sets

2-min Rope Climbs (AMRAP – Reps)

Max rope climbs in 2 minutes
Work on quick transitions. Attempt to complete each climb in 2 or fewer pulls.

Metcon (AMRAP – Rounds and Reps)

11:30 AMRAP

3/arm DB hang power cleans*

3/arm DB push presses

50m farmer’s carry

3 manmakers

50m farmer’s carry
Men = 40-45% of bw

Women = 35-40% of bw

For example, a 150# man and woman would use 35# and 30# DBs, respectively.

Do NOT alternate arms, i.e., complete all reps on 1 arm and then switch to other arm.

BOTH arms = 1 rep for HPC and PP.