CrossFit Surmount – CrossFit

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 7minutes

12 Thrusters 95/65lbs

12/10 Cal

Rest 3 minutes

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 7minutes

6 Thrusters 135/95lbs

6 Bar muscle ups
Score: Rounds & reps (2 scores)

TC: 17mins

Level 2

Amrap 7

10 Thrusters @75/45

12/10Cal

Rest 3 minutes

Amrap 7

6 Thrusters @95/75 lbs

6 C2B

Level 1

Amrap 7

12 DB Thrusters @Light

8/6 Cal

Rest 3 minutes

Amrap 7

6 DB Thrusters @Moderate

6 DB Bent Over Row @Moderate

Accessory

B: Metcon (No Measure)

3 sets

10/arm DB Row on bench

10/leg Side lying clam raise

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Extra Accessory

Metcon (3 Rounds for calories)

3 sets

Max calorie on Assault/ Echo bike in 30 seconds

Rest 2 minutes between effort
Just for fun 😉