CrossFit Surmount – CrossFit
Paleo Challenge participants will complete option A-1. All other athletes may complete option A-1 or A-2.
A-1: Metcon (AMRAP – Reps)
11-min AMRAP
3, 6, 9, 12, 15…
Wall balls (20/14 & 10/9) or med ball cleans (14/10)
Box jumps (24/20 | 20/16 | 16/12)
Dead-lifts (115/75 | 105/65 | 95/55)
A-2: Metcon (AMRAP – Reps)
11-min AMRAP
3, 6, 9, 12, 15…
Burpees*
Box jumps (24/20)
SDHPs (95/63)
*stand but do not jump and clap
B: Metcon (Time)
2 back or front squats (see below)
4 10m shuttle sprints
4 BS or FS
8 shuttle sprints
6 BS or FS
12 shuttle sprints
8 BS or FS
16 shuttle sprints
10 BS or FS
20 shuttle sprints
175 | 135/113
Weights (No Measure)
175 | 135/113
175 | 135/113