CrossFit Surmount – CrossFit

3A: Metcon (AMRAP – Reps)

Amrap 5 mins

Max Rope climbs

Rest 2 mins

Amrap 5 mins

Max Box jump overs @30/24″

Rest 2 mins

Amrap 10 mins

2 Rope climbs

10 Box jump overs @30/24″

Score: 3 separate scores:

(A)Total Rope climbs

(B)Total box jump overs

(C)Total rounds + reps of the couplet

3B: Metcon (AMRAP – Reps)

Amrap 5 mins

Max Box jump overs @30/24″

(B)Total box jump overs

3C: Metcon (AMRAP – Rounds and Reps)

Amrap 10 mins

2 Rope climbs

10 Box jump overs @30/24″

(C)Total rounds + reps of the couplet

2A: Metcon (AMRAP – Reps)

Amrap 5 mins

2 x 5 strict pull-ups + 5 knees to elbow

Rest 2 mins

Amrap 5 mins

Max Box jump overs @24/20″

Rest 2 mins

Amrap 10 mins

2 x 5 strict pull-ups + 5 knees to elbow

10 Box jump overs @24/20″

Score: 3 separate scores:

(A)Total Rope climbs

(B)Total box jump overs

(C)Total rounds + reps of the couplet

2B: Metcon (AMRAP – Reps)

Amrap 5 mins

Max Box jump overs @24/20″

(B)Total box jump overs

2C: Metcon (AMRAP – Rounds and Reps)

Amrap 10 mins

2 x 5 strict pull-ups + 5 knees to elbows

10 Box jump overs @24/20″

(C)Total rounds + reps of the couplet

1A: Metcon (AMRAP – Reps)

Amrap 5 mins

2 Floor rope climbs or 7 ring rows

Rest 2 mins

Amrap 5 mins

Max Box jump overs @ moderate or step-overs @ high

Rest 2 mins

Amrap 10 mins

2 Floor rope climbs or 7 Ring rows

10 Box jump overs @moderate or step overs @ moderate

Score: 3 separate scores:

(A)Total Rope climbs

(B)Total box jump overs

(C)Total rounds + reps of the couplet

1B: Metcon (AMRAP – Reps)

Amrap 5 mins

Max Box jump overs@ moderate or step overs @ high

(B)Total box jump overs

1C: Metcon (AMRAP – Rounds and Reps)

Amrap 10 mins

2 Floor rope climbs or 7 Ring rows

10 Box jump overs @moderate

(C)Total rounds + reps of the couplet

Accessory Work

3 sets

20 Tall kneeling alternating DB Press

( Neutral grip)

10 Inchworms

Rest 90 seconds between sets