CrossFit Surmount – CrossFit

Front Squat (5 reps @ 60, 65, and max reps @ 70% of 1RM)

OPT A: Metcon (AMRAP – Rounds and Reps)

14-min AMRAP

– 3 muscle ups

– 7/side hip touches

– 7/leg walking overhead lunges (45/35)

– 30-second side plank hold/side (1 min total)
You may not scale.

OPT B: Metcon (AMRAP – Rounds and Reps)

14-min AMRAP

– 14 jumping pull-ups

– 14/leg bicycles

– 7/leg walking overhead lunges (35/25)

– 30-second plank hold
You may scale, including scaling up. However, do NOT scale up to pull-ups.