CrossFit Surmount – CrossFit

Choose the option that you are able to complete, from start to finish, as prescribed!

OPT A: Metcon (Time)

100 double unders

90 bent over rows (115/83)

80 negative pushups (3/2.5″)

70 stiff-legged deadlifts

60 weighted sit-ups (25/20)

50 wall ball shots (25/20 & 10/9)

40 sumo deadlift high pulls

30 calorie row

20 knees to elbows

10 muscle ups
You may NOT scale OPT A

OPT B: Metcon (Time)

100 double unders

90 bent over rows (95/73)

80 negative pushups (2/1.5″)

70 stiff-legged deadlifts

60 weighted sit-ups (20/14)

50 wall ball shots (20/14 & 10/9)

40 sumo deadlift high pulls

30 calorie row

20 toes to bar

10 chest to bar pull-ups
You may NOT scale OPT B

OPT C: Metcon (Time)

100 single unders

90 bent over rows (75/53)

80 pushups

70 stiff-legged deadlifts

60 sit-ups

50 wall ball shots (16/12 & 10/9)

40 sumo deadlift high pulls

30 calorie row

20 knees to 90

10 pull-ups
You may scale OPT C