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.