CrossFit Surmount – CrossFit

Bench Press (10 @ 55%, 5 @ 65%, 3 @ 70%, & max rep @ 75% of 1RM)

Metcon (AMRAP – Reps)

16-min AMRAP

2, 4, 6, 8…

– Pull-ups

– Toes to bar

30-second plank hold after each round
Score = total number of reps (30-second plank hold = 3 reps, 1 rep/10 seconds)

– Increase reps by 2 each round

– Scale toes to bar to knees to 90 or above

Rx+ = strict pull-ups and toes to bar and weighted plank hold (45/35)