CrossFit Surmount – CrossFit

Chin Ups (4 x max)

Chin ups

4 sets

Max reps of Strict Chin-ups with 10 sec hold at the top

Rest 90 seconds b/w sets

3: Metcon (16 Rounds for time)

EMOM 16mins

Odd: 12 Box jumps 24″/20»

Even: 10 Power Snatch @135/95lbs

2: Metcon (16 Rounds for time)

EMOM 16mins

Odd: 12 Box jumps 24″/20»

Even: 10 Power Snatch @ 115/75

1: Metcon (16 Rounds for time)

EMOM 16mins

Odd: 8 Box jumps @ low

Even: 10 Power Snatch @ moderate

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Optional! Coach Seth will be doing this early afternoon. Stay tuned to Social Media for exact time.