CrossFit Surmount – CrossFit

3A: Metcon (10 Rounds for reps)

Every 3 mins for 30mins, alternating

between:

Min 1: 20-30 Thrusters @ 75/55lbs

Mins 2&3: 400m Run

Score: Total reps (thrusters) + time on

each run

3B: Metcon (10 Rounds for time)

Every 3 mins for 30mins, alternating

between:

Min 1: 20-30 Thrusters @ 75/55lbs

Mins 2&3: 400m Run

Score: Total reps (thrusters) + time on

each run

2A: Metcon (10 Rounds for reps)

Every 3 mins for 30mins, alternating

between:

Min 1: 15-20 Thrusters @ 75/55lbs

Mins 2&3: 400m Run

Score: Total reps (thrusters) + time on

each run

2B: Metcon (10 Rounds for time)

Every 3 mins for 30mins, alternating

between:

Min 1: 15-20 Thrusters @ 75/55lbs

Mins 2&3: 400m Run

Score: Total reps (thrusters) + time on

each run

1A: Metcon (10 Rounds for reps)

Every 3 mins for 30mins, alternating

between:

Min 1: 20-30 Thrusters @light

Mins 2&3: 200-400m Run

Score: Total reps (thrusters) + time on

each run

1b: Metcon (10 Rounds for time)

Every 3 mins for 30mins, alternating

between:

Min 1: 20-30 Thrusters @light

Mins 2&3: 200-400m Run

Score: Total reps (thrusters) + time on

each run