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