CrossFit Surmount – CrossFit

Metcon (Time)

15 deadlifts (275-185-115/215-135-75)

5 muscle ups/straight leg box dips/bent knee box dips

12 DL

4 MU

9 DL

3 MU

6 DL

2 MU

3 DL

1 MU

A: Metcon (AMRAP – Reps)

Take 4 minutes to completed maximum unbroken double unders

B: Metcon (AMRAP – Reps)

Take 4 minutes to complete maximum number of unbroken wall ball shots (20/14 & 10/9)

C: Metcon (AMRAP – Reps)

Take 4 minutes to complete maximum number of rope climbs

D: Metcon (AMRAP – Reps)

Take 4 minutes to establish maximum time hanging from pull-up bar (feet may not be able to touch ground)
1 seconds = 1 rep