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