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.