CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds)
Deadlifts (50% of 1RM)
Min 0 – 2 DL
Min 1 – 4 DL
Min 2 – 6 DL
Min 3 – 8 DL
Min 4 – 10 DL
Min 5 – 8 DL
Min 6 – 6 DL
Min 7 – 4 DL
Min 8 – 2 DL
Metcon (4 Rounds for reps)
15-min AMRAP; 1-min rounds
REST 1 min between rounds
– Lateral bar hops
– 5m shuttle sprints
– bent over rows (95/68)
Keeping a running count, complete 1 min of lateral bar hops, shuttle sprints, and then bent over rows. That’s one round. REST 1 min between rounds!