CrossFit Surmount – CrossFit

Overhead Squat (3-6-9-12-12-9-6-max reps @ 55% of 1RM)

1:20 intervals

Metcon (AMRAP – Reps)

Ring Dips

Every 30 seconds for 5 minutes

Complete 3, 4, or 5 reps

Complete weighted reps if you are able to consistnelty complete 5 unbroken reps most if not all rounds

Flight Simulator (Time)


5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

Must be sets of unbroken reps. You must rest between sets. You may not complete single unders between sets. If you miss a rep during any set you must begin again.