CrossFit Surmount – CrossFit

Gymnastics

A1: Metcon (Distance)

Strict HSPU
TC: 12 min

score = inches of deficit (-) or increase (+)

Level 3

Deficit

Level 2

Strict HSPU

Level 1

Seated DB press

A2: Metcon (Weight)

Weight of std DB Press

Metcon

B: Metcon (Time)

4 rounds for time

30 Double-unders

20 Wall Balls 20/14lbs

7 Power Snatch 135/95 lbs
TC: 15 min

Level 2

4 rounds for time

20 Double unders

15 Wall Balls @20/14

7 Power Snatch @ 115/75 lbs

Level 1

4 rounds for time

30 Single unders*

20 Wall Balls @Moderate

14 Power Snatch @Light

*Attempt DU every 10th rep

Extra Accessory

Metcon (Weight)

Single leg, single arm russian KB swing

4 x 10/10

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