CrossFit Surmount – CrossFit
Overhead Squat (3-6-9-12-12-9-6-max reps @ 55% of 1RM)
1:20 intervals
Metcon (AMRAP – Reps)
Ring Dips
Every 30 seconds for 5 minutes
Complete 3, 4, or 5 reps
Complete weighted reps if you are able to consistnelty complete 5 unbroken reps most if not all rounds
Flight Simulator (Time)
AFAP
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders
Must be sets of unbroken reps. You must rest between sets. You may not complete single unders between sets. If you miss a rep during any set you must begin again.