CrossFit Surmount – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Level 3

12 Minute AMRAP:

1 Clean (185/125)

2 Chest to Bar Pull-ups

2 Cleans

4 Chest to Bar Pull-ups

3 Cleans

6 Chest to Bar Pull-ups

continue 1:2 ratio

B: Metcon (AMRAP – Rounds and Reps)

Level 2

12 Minute AMRAP:

1 Clean (135/95)1

1 Pull-ups

2 Cleans

2 Pull-ups

3 Cleans

3 Pull-ups

continue 1:1 ratio

C: Metcon (AMRAP – Rounds and Reps)

Level 1

12 Minute AMRAP:

1 Clean (65/45)

2 Ring Rows

2 Cleans

2 Ring Rows

3 Cleans

3 Ring Rows

continue 1:1 ratio

Metcon (4 Rounds for reps)

1 minute AMRAP:

Max push-ups

Rest :30

1 minute AMRAP:

Max sit ups

Rest :30

1 minute AMRAP:

Max double unders

Rest :30

1 minute AMRAP:

Max 10M shuttle sprints