CrossFit Surmount – CrossFit

Metcon (Time)

“Nolan”

AFAP

– 10 pull-ups

– 20 pushups

– 30 Abmat sit-ups

Run ladder of 200m, 400m, 800m, 1mile, 800m, 400m, & 200m
Begin with pull-ups, pushups, sit-ups and then run 200m. The 3 activities are then done between each and every run. Finish with 200m run.