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!