CrossFit Surmount – CrossFit

Metcon

3: Metcon (Time)

3 rounds

3,000m Bike or 1,200m Row/Ski

30 DB Box step up overs @1×50/35lbs

Every 3 mins complete:

3-5 Wall walks

*Should never exceed 45sec for the wall

walks

Score: Time

Time Cap: 35mins

2: Metcon (Time)

3 rounds

3,000m Bike or 1,200m Row/Ski

20 DB Box step up overs @1×35/35lbs

Every 3 mins complete:

1-3 Wall walks

*Should never exceed 45sec for the wall

walks

Score: Time

Time Cap: 35mins

1: Metcon (Time)

3 rounds

2,000m Bike or 800m Row/Ski

20 Box step up overs

Every 3 mins complete:

3-5 Inch worms

*Should never exceed 45sec for the wall

walks

Score: Time

Time Cap: 35mins

Accessory Work

3 sets/arm

Max-1 Single arm DB strict press *

100′ Front rack carry

No rest between arms and sets