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 😉