CrossFit Surmount – CrossFit
Metcon (Time)
Run 400m
25 C&J @ 85/75% of body weight
50 lateral box jumps (24/20)
75 hand release dead-lifts @ 100/90% of body weight
100 double unders
75 power snatches @ 50/45% of bodyweight
50 calorie row
25 hand release burpee + lateral bar hop
Run 400m
You are allowed one barbell
Round down >2.5# and round up if 2.5# or >