CrossFit Surmount – CrossFit

A1: Floor Press (3-3-3-3)

Start at 50% of 1RM bench press and add weight each round

A2: Farmer’s Carry (1×40 feet)

Perform 1 heavy farmer carry (1×40 feet) with 2 KBs after each round of floor presses.

B: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

200m run WITH Sledgehammer

7 OHS with Sledgehammer

14 Sledgehammer swings on tire
Run holding onto SH in any manner.

Med ball REQUIRED under butt for OHS to be Rx.

Swings do NOT need to be alternating, but should have equal # of reps for each arm.

25 burpee penalty for dropping SH onto pavement.

50 burpee penalty for swinging SH carelessly.