CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds)

Deadlifts (50% of 1RM)

Min 0 – 2 DL

Min 1 – 4 DL

Min 2 – 6 DL

Min 3 – 8 DL

Min 4 – 10 DL

Min 5 – 8 DL

Min 6 – 6 DL

Min 7 – 4 DL

Min 8 – 2 DL

Metcon (4 Rounds for reps)

15-min AMRAP; 1-min rounds

REST 1 min between rounds

– Lateral bar hops

– 5m shuttle sprints

– bent over rows (95/68)
Keeping a running count, complete 1 min of lateral bar hops, shuttle sprints, and then bent over rows. That’s one round. REST 1 min between rounds!