CrossFit Surmount – CrossFit

Push Press (3×4 @ 50, 2X3 @ 55, & 2×2 @ 60% of 2RM)

Metcon (AMRAP – Reps)

10-min AMRAP

Run 200m

Max rep pull-ups
You may complete strict, butterfly, assisted pull-ups, etc., but once you drop from the bar and/or are unable to complete reps, run!

Score = total # pull-ups

Metcon (AMRAP – Rounds)

10-min AMRAP

1, 2, 3… pushups & 10m shuttle sprints
For RX chest and thighs touch the floor; knees to do not; for scaled place knees on floor, hands on box, hands on wall, etc.)

Score = completed round of pushups (no need to count total reps)

Bonnie, Mac, Chris (who knows how to scale), and Kevin completing HPC ladder. Nice work!