CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

Teams of 2, for 22 minutes:

– 120 Step ups – 2 DBs (50/35), While one partner performs

the Step ups, the other holds a handstand

(or scale)

– 100 DB Push Press, While one partner is

holding a hollow body (or scale)

– Max rep Rope Climb in remaining time
Scaling Options:

– Step ups: Lighter load

– Strict HSPU: Push ups or BOX HSPU

– HS hold: Wall facing, bending slightly at the hip to reduce the

load (if uncomfortable with kick up)

– Hollow hold: Tuck Hold OR alternating limb hollow hold OR

legs only, arms at sides

– DB push press: Lighter load

– Rope Climbs: Half climbs OR Jumping Rope pull ups OR strict

pull ups (3 for 1

Accessory Work

5 sets @AHAP

50′ Pinch Grip Plate Carry

50′ Fat grip Farmer Carry

You should not be able to perform a lot more than

50’ with the weight you use. The goal here is to develop grip

strength for the duration of a max effort.