CrossFit Surmount – CrossFit
Weighted Ring Dip (Weight)
Complete 1 weighted ring dip.
With a running clock, take 10 minutes to establish 1RM
Weighted Strict Pull-up (Weight)
With a running clock, take 10 minutes to establish 1RM
Metcon (AMRAP – Reps)
10 rounds of:
Deadlift for 15 seconds (75% of 1RM)
Rest 45 seconds
Metcon (AMRAP – Reps)
10 rounds of:
Box jump for 15 seconds (36/30)
Rest 45 seconds