CrossFit Surmount – CrossFit

Metcon (Time)

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

F. Pushups*
– 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