CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
Every :30 for 10 rounds (5 mins total)
Pull-ups
This is not a true AMRAP. Pick a number somewhere between 5-10 and do that consistently each :30 that allows for some rest and good reps.
RX+ Chest to bar
1: Metcon (2 Rounds for time)
E6MOM x 2
12-9-6
– Hang Power Clean @ light
– Sit-ups or hanging leg raises
Goal should be to finish 4:30 or under each section
2: Metcon (2 Rounds for time)
E6MOM x 2
15-12-9
– Hang Power Clean @ 75/55
9-6-3
– Toes to bar
Goal should be to finish 4:30 or under each section
3: Metcon (2 Rounds for time)
E6MOM x 2
15-12-9
– Hang Power Clean @95/65
– Toes to bar
Goal should be to finish 4:30 or under each section
Accessory Work
Skull Crushers
3 x 15