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