CrossFit Surmount – CrossFit
A: Metcon (No Measure)
EMOTM for 7 minutes
3-5 BS (100/85 bodyweight)
Commit to completing 3, 4, or 5 reps each round.
PRT: Metcon (4 Rounds for reps)
4 RNDS; work for 1 minute for each activity (4, 5-min rounds with 1 min rest between rounds)
– Dead-lifts (115/83)
– Wall ball shots (20/14 & 10/9)
– Knees to elbows
– Back extensions
– KB swings (53/35)
Rest 1 minute between rounds
Solo: Metcon (3 Rounds for reps)
3 RNDS; work for 1 minute for each activity (3, 5-min rounds with 1 min rest between rounds)
– Dead-lifts (115/83)
– Wall ball shots (20/14 & 10/9)
– Knees to elbows
– Back extensions
– KB swings (53/35)
Rest 1 minute between rounds
Complete solo or with partner. If with partner, alternate activities.
2-min Rope Climbs (AMRAP – Reps)
Max rope climbs in 2 minutes