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