Announcements

Beginning Tuesday, May 17, CrossFit Express will be offered Tuesday and Thursday evenings from 5:30 to 6:15! Tell all of your friends!

CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds)

With a continuously running clock complete 5 thrusters every minute.t

From 0 – 4 use 75/53# (Rounds 1 – 5)

Rest min 5 – 6

From 6 – 10 use 95/68# (Rounds 6 – 10)

Rest min 11 – 12

From 12 – 16 use 115/83# (Rounds 11 – 15)

Rest min 17 – 18

From 18 – 22 use 135/98# (Rounds 16 – 20)

Rest min 22 – 23

From 23 – 28 use 155/118# (Rounds 21 – 25)

Continue adding 20 lb. every 5 minutes for as long as you are able.
Scale by beginning with lower weight, e.g., 45# or 33# bar, and increasing weight by as little as 5# each round.

Score = number of COMPLETED rounds, i.e., you must complete all 5 reps.