CrossFit Surmount – CrossFit

Metcon (8 Rounds for time)

EMOM 8 minutes:

Odd- 6 Deadlifts @ 70%

Even- 6 Thruster @ 45-50% best clean
This will feel pretty funky. Your hamstrings will be pre-fatigued therefore your thruster will probably feel different. Your goal

here will be to maintain proper torso angle an descent with fatigued

hamstrings. Although it will feel weird, you should still control your

thrusters as best you can.


CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale burpee reps to either amrap in 5 minutes or

40 reps. Scale OHS to a comfortable weight. Scale Muscle ups

to ring rows or strict chin ups with a band + push ups (10/10).