CrossFit Surmount – CrossFit
Metcon (Time)
Solo or with Partner 21-15-9
– Deadlifts (225/163)
– Box jumps (24/20)
– Incline push-ups (24/20)*
Partners may complete maximum of 3 reps per turn
Scale as needed
*You may substitute unassisted HSPUs
Scale as needed, including completing suitcase deadlifts, box steps, and assisted pushups
Metcon (Time)
Solo or with Partner
2 RFT
– 1,000-meter row
– 50 thrusters (65/45)
– 30 chest-to-bar pull-ups
Partners must divide work evenly
Scale as needed, including reducing weight of thrusters and/or completing assisted pull-ups or ring rows
If necessary, we may substitute running for rowing for one or both rounds