CrossFit Surmount – CrossFit
Choose Option A, B, or C.
Enter reps for A, B, or C and weight for 3 lifts.
A : Metcon (AMRAP – Reps)
3-min AMRAP
Ring rows
– Rest 3 min –
5 minutes to establish 1RM press
– Rest 3 min –
3-min AMRAP
Ring rows
– Rest 3 min –
5 minutes to establish 1RM push press
3-min AMRAP
Ring rows
– Rest 3 min –
5 minutes to establish 1RM power jerk
B: Metcon (AMRAP – Reps)
3-min AMRAP
Pull-ups
– Rest 3 min –
5 minutes to establish 1RM press
– Rest 3 min –
3-min AMRAP
Pull-ups
– Rest 3 min –
5 minutes to establish 1RM push press
3-min AMRAP
Pull-ups
– Rest 3 min –
5 minutes to establish 1RM power jerk
C : Metcon (AMRAP – Reps)
3-min AMRAP
Muscle ups (ring or bar)
– Rest 3 min –
5 minutes to establish 1RM press
– Rest 3 min –
3-min AMRAP
Muscle ups
– Rest 3 min –
5 minutes to establish 1RM push press
3-min AMRAP
Muscle ups
– Rest 3 min –
5 minutes to establish 1RM power jerk