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