CrossFit Surmount – CrossFit
Metcon (No Measure)
For quality, not time:
3 sets, rest 2 minutes
between sets
15 Pull-ups or Assisted or Ring Rows
15 Wall Balls
3: Metcon (Time)
3 rounds for time
20/15 Cal Row
10 HSPU
10/8 Cal Row
10 Hang power snatch
115/75lbs
Rest 1 minute between
rounds
2: Metcon (Time)
3 rounds for time
20/15 Cal Row
10 HSPU / Piked box hspu
10/8 Cal Row
10 Hang power snatch 95/65
Rest 1 minute between rounds
1: Metcon (Time)
3 rounds for time
20/15 Cal Row
10 Push-ups/Hands elevated
push-up
8/6 Cal Row
10 Hang power snatch @
moderate
Rest 1 minute between rounds