CrossFit Surmount – CrossFit
Metcon (Time)
AFAP
– Deadlift X 90% of bodyweight
– Clean X 55% of bodyweight
– Shoulder to overhead (from rack) X 30% of bodyweight
– Complete 25 burpee + lateral bar hops after completing each of the 3 activities
UPDATE; Only females may use rack for shoulder to overhead. Hugs!
– You may choose weight for activities
– For example, my bodyweight is 140 and 140 X 90 = 12,600; if I were to complete deadlifts @ 255# I would need to complete 56 reps
– For another example, 55 X 140 = 7,700; if I were to complete cleans @ 115 I would need to complete 67 reps
– Finally, 140 X 30 = 4.200; if I were to complete S2O @ 95 I would need to complete 45 reps
– You must complete activities in order listed
– Always round up
– Yup, FULL squat cleans
Great extension by Tim and a wonderful smile by Alex!