CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

Every :30 for 10 rounds (5 mins total)

Pull-ups
This is not a true AMRAP. Pick a number somewhere between 5-10 and do that consistently each :30 that allows for some rest and good reps.

RX+ Chest to bar

1: Metcon (2 Rounds for time)

E6MOM x 2

12-9-6

– Hang Power Clean @ light

– Sit-ups or hanging leg raises
Goal should be to finish 4:30 or under each section

2: Metcon (2 Rounds for time)

E6MOM x 2

15-12-9

– Hang Power Clean @ 75/55

9-6-3

– Toes to bar
Goal should be to finish 4:30 or under each section

3: Metcon (2 Rounds for time)

E6MOM x 2

15-12-9

– Hang Power Clean @95/65

– Toes to bar
Goal should be to finish 4:30 or under each section

Accessory Work

Skull Crushers

3 x 15