CrossFit Surmount – CrossFit

Push Press (5 @ 65%, 5 @ 75%, 5+ @ 85% )

1: Metcon (Time)

21-15-9

Deadlifts @ 155/115

Push-ups

*rest 3 minutes

3 Rounds

12 Step ups (no weight or light, Farmer style)

50′ Bear Crawl

2: Metcon (Time)

21-15-9

Deadlift @ 185/125

Kipping HSPU

*rest 3 minutes

3 Rounds

12 DB Step ups (Farmer style, 2 DBs) @ moderate

50′ Walk with DBs locked out overhead

3: Metcon (Time)

21-15-9

Deadlift @ 255/175

Strict HSPU

rest 3 minutes

3 Rounds

12 DB step ups (Farmer style, 2 DBs)

@50/35

50′ HS walk
Time Cap:

– 10 minutes on first section

– 7 minutes cap on second section

Total 20 minutes