CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

PC III: Metcon (AMRAP – Reps)

4 Minutes – Row for Calories

1 Minute Rest

3 Minutes – Chest to Bar Pull Ups

1 Minute Rest

2 Minutes – 165/115# Back Squat

1 Minute Rest

1 Minute – 135/95# Shoulder to Overhead

PC II: Metcon (AMRAP – Reps)

4 Minutes – Row for Calories

1 Minute Rest

3 Minutes – Pull Ups

1 Minute Rest

2 Minutes – 115/80# Back Squat

1 Minute Rest

1 Minute – 95/65# Shoulder to Overhead

PC I: Metcon (AMRAP – Reps)

4 Minutes – Row for Calories

1 Minute Rest

3 Minutes – Jumping Pull Ups

1 Minute Rest

2 Minutes – Air Squats

1 Minute Rest

1 Minute – 65/45# Shoulder to Overhead

Metcon (AMRAP – Reps)

4 Minutes – Row for Calories

1 Minute Rest

3 Minutes – Ring rows

1 Minute Rest

2 Minutes – Inverted pushups (24/20)

1 Minute Rest

1 Minute – Muscle snatches (65/45)

Metcon (AMRAP – Reps)

EMOTM for 10 minutes

Complete 3 inverted burpees
Scale to burpees