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