CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

Every 35 seconds for 30 rounds

Complete 5 wall ball shots
Complete with a heavier weight (>20/14) or a higher target (>10/9) for Rx+

Metcon (AMRAP – Reps)


Complete a deadlift (@ 65% of 1RM) each time “happy” is sung

Optional: Complete a jumping air squat each time “down” is sung
Happy is sung 26 times

Down is sung 12 times

Complete deadlifts @ 75% of 1RM AND jumping air squats for Rx+