CrossFit Surmount – CrossFit

Metcon (Time)

Complete the following activities at % of bodyweight

– Deadlifts @ 70%

– Ground to shoulder @ 50%

– Shoulder to overhead @ 40%

– Thrusters @ 15%

– Run 1 mile
– For example, I weigh 145#, and 145 x 70 = 10150#. If I complete 225# deadlifts than I would need to complete 45 reps.

– You may complete activities in any order, but one you begin you must finish the activity.

– You may accumulate meters for mile run, i.e., you need not run mile at one time.

– Time cap = 45 minutes.