CrossFit Surmount – CrossFit
Metcon (No Measure)
Every 90 seconds for 10 rounds (15 minutes)
Complete 3 G2S2O @ 65% of C&J 1RM
You may complete muscle, power, or full squat clean as well as press, push press, power jerk, or split jerk.
Do NOT increase weight. You may decrease reps if necessary.
Metcon (AMRAP – Reps)
– 400m run and then max rep pushups
– 400m run and then max rep toes to bar
– 400m run and then max rep ring dips
Score = total number of reps (not including running)
– You may not drop from the bar for toes to bar
– You may only “rest” in plank position for pushups
Challenge yourself by completing strict HSPUs, toes to bar, and ring dips.