CrossFit Surmount – CrossFit

3: Metcon (Time)

For time

100 Wall Ball 20/14lbs

50 Cal Row

50 Overhead lunges 95/65lbs

50 Cal Row

2: Metcon (Time)

For time

80-100 Wall Ball 20/14

40 Cal Row

50 Overhead lunges 65/45lbs

40 Cal Row

1: Metcon (Time)

For time

100 Wall Ball @light

30 Cal Row

50 Overhead lunges @light

30 Cal Row

C: Metcon (Distance)

Run or Bike (double the

distance if bike)

AMRAP 12mins

400m Hard

400m Easy

Accessory Work

4 sets of

5 Slam balls 30/20lbs into 50′ Broad jumps

Rest 60 seconds between sets