CrossFit Surmount – CrossFit

A: Lurong 2016 Resolution Benchmark Level 3 (AMRAP – Rounds and Reps)

Level 3

10 Minute AMRAP:

15 Snatches

20 Deadlifts

25 Box Jump Overs

20 Hand Release Push-ups

15 Thrusters
Men Open #115, Men Master 95#, Women Open 75#, Women Masters 65#

B: Lurong 2016 Resolution Benchmark Level 2 (AMRAP – Rounds and Reps)

Level 2

10 Minute AMRAP:

15 Snatches

20 Deadlifts

25 Box Jump Overs

20 Hand Release Push-ups

15 Thrusters
Men Open 95#, Men Masters 65#, Women Open 65#, Women Masters 55#

C: Lurong 2016 Resolution Benchmark Level 1 (AMRAP – Rounds and Reps)

Level 1:

10 Minute AMRAP:

15 G20

20 Deadlift

20 Box Jump overs (16″)

20 Knee hand release push-ups

15 Thrusters
Men – 45# bar

Women – 35# bar

Metcon (AMRAP – Reps)

Tabata 10m sprints
10 m must be completed for rep to count