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