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