CrossFit Surmount – CrossFit
A. Row for calories | bodyweight x .5/.4
B. Deadlifts | bodyweight x 100/80
C. Back squats | bodyweight x 50/40
D. Shoulder to overhead | bodyweight x 35/28
E. Wall ball shots | bodyweight x 10/8
– You are allowed 1 barbell.
– The barbell must begin from the floor (unless approved by coach).
– It is up to you to determine the weight of lifts.
– The weight of the lifts will determine the number of required reps.
– You may complete activities in any order.
– You need not complete any activity before completing reps of another activity or rowing.
* To determine reps for pushups
75 – 150# | bodyweight x .75/.6
151 – 200# | bodyweight x .6/.5
> 200# | bodyweight x .45/.4