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