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

Press

Push Press

Power Jerk