CrossFit Surmount – CrossFit

Weightlifting

A: Back Squat (12 x 2 @60%)

EMOMX12

2 @60%

Level 1

2@Moderate

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 KB swings 53/35lbs

10 Box Jumps 24/20”

15 Wall Ball 20/14 lbs
Level 2

15 KBS @ 44/25lbs

10 Box Jumps @24/20”

15 Wall Ball @16/12 lbs

Level 1

10 KBS @ light

10 Plate Jump + step down @Moderate

10 Wall Ball @Moderate

Extra Accessory

Metcon (No Measure)

3 rounds not for time

10 Body saw

50’/arm Single arm farmer Carry @Heavy

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