CrossFit Surmount – CrossFit

Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90% )

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

14 Box step-ups (24/20) with DB or KB in each hand

14 Wall ball shots (20/14 to 10/9)

14 Toes to bar
*DB/KB weight to total 40/30% of body weight. I.e. 100 pound male needs 40 pounds, 20 in each hand.