CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Reps)

E2MOMX6

200m Run

Max rope climbs

Score: Total rope climb reps

2: Metcon (AMRAP – Reps)

E2MOMX6

200m Run

Max strict chin-ups

Score: Total rope climb reps

1: Metcon (AMRAP – Reps)

E2MOMX6

100m Run

Max rope climbs from floor

Score: Total rope climb reps

3: Metcon (6 Rounds for time)

E3MOMX6 (18 min)

10 Burpee box jump overs @30/34″

12/8 Cal Bike/Row/Ski

Score: Each round for time

2: Metcon (6 Rounds for time)

E3MOMX6 (18 min)

8-10 Burpee box jump overs @24/20″

12/8 Cal Bike/Row/Ski

Score: Each round for time

1: Metcon (6 Rounds for time)

E3MOMX6 (18 min)

6-10 Burpee box jump overs @low/ or burpee box step overs@high

6-10 Cal Bike/Row/Ski

Score: Each round for time

Accessory Work

4 sets

12 Bent over landmine Row (Neutral grip)

12 alternated Elbow plank + knee to elbow

Rest as needed between sets