CrossFit Surmount – CrossFit
OPT B: Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
Deadlifts, back squats, or presses
Every 90 seconds for 10 rounds
You choose! Complete 10 reps @ 40% of 1RM. At the top of the next round (again, every 90 seconds), complete 9 reps @ 45% and then next complete 8 reps @ 50. You will complete 1 rep @ 85% for the very last round.
A: Metcon (AMRAP – Reps)
5-min AMRAP
1, 2, 3…
Barbell facing burpees
Complete 5 unbroken wall ball shots after each round
Rest 3 minutes between A & B
B: Metcon (AMRAP – Reps)
5-min AMRAP
1, 2, 3…
Lateral box jumps (20/17)
Complete 5 lateral bar hops after each round