CrossFit Surmount – CrossFit

Metcon (Weight)

Every 2 minutes for 10 rounds (20 minutes)

1 press + 1 push press + 1 power jerk + 1 split jerk
– Begin at 75% of press 1RM. If you are unable to complete press, complete push press, power jerk, and split jerk. If you are unable to complete push press complete power jerk and split jerk. If you are unable to complete jerk complete split jerk.

– Coaches will give guidance on increasing weight by 5, 10, 15, or even 20 pounds/round

Metcon (AMRAP – Rounds and Reps)

11-minute AMRAP

11 box jumps (30/24)

1 forward roll

2 pull-overs

3 strict handstand pushups
Scale as needed, including decreasing height of box, substituting deck squat for forward roll, substituting burpees or inverted burpees for pull-overs, and scaling handstand pushups