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