CrossFit Surmount – CrossFit
Thruster (Establish 1RM)
Take bar from the rack, i.e., you do not need to complete full squat or power clean.
Metcon (AMRAP – Reps)
7-min AMRAP
Max rep hand release pushups
Shuttle sprint 10m
Max rep hand release pushups
Shuttle sprint 20m
Max rep hand release pushups
shuttle sprint 30m
…
You may NOT rest on floor, i.e., pushups must be unbroken
If using bands, shuttle sprint up and back 5m for each 10m interval
Shuttle sprints increase by 10m each round
Score = total # of pushups