CrossFit Surmount – CrossFit

3/2A: Metcon (Time)


For time

30 reps @70%

Score: Time

TC: 10mins

3/2B: Metcon (Weight)


For weight

30 reps @70%

Score: Weight

TC: 10mins

1: Deadlift (3X10)

3 x 10 Deadlifts @moderate

*Learning to move well TNG, carrying over tension

from rep to rep, and locking out the top with the

quads and glutes, as fatigue sets in

3A: 30 Muscle-Ups (Time)

30 muscle-ups for time

3B: Metcon (Weight)


10 Double Russian KB Swings @53/35lbs

2A: Metcon (Time)

30 Box Transition Ring Muscle-ups

10 Min time cap

2B: Metcon (Weight)


10 Double Russian KB Swings @35/26lbs

1A: Metcon (Time)

30 Assisted Pull-ups + 30 Box dips

*Partition the reps however you’d like

10 Min time cap

1B: Metcon (Weight)


10 Russian KB Swings @light-moderate (1KB)

Accessory Work

Cumulative barbell HEAVY back rack hold for a total of 2mins

And/or 400+M Run