CrossFit Surmount – CrossFit

Bench Press (Establish baseline 1RM)

20-minute time cap

Metcon (7 Rounds for reps)

Work 90 seconds; rest 1 minute between rounds

Rotate through the following activities:

A. 5 Muscle ups (ring or bar)

B. 20 Knees to elbows

C. 20 Toes to bar

D. 30 Abmat sit-ups

E. 30 Abmat back extensions

F. 30 Stiff-legged deadlifts (55/45% of bodyweight)

E. 30 Back squats (55/45% of bodyweight)
Complete max reps double unders in remaining time. Scale to 3 to 1 single unders.

Scale as needed, including jumping or banded muscle ups. If scaling toes to bar to knees to elbows, scale knees to elbow to knees to 90.