CrossFit Surmount – CrossFit

Metcon (Weight)

Every 90 seconds for 4 rounds

– 3 presses, 2 push presses, & 1 power jerk

Every 2 minutes for 4 rounds

– 2 presses, 2 push presses, & 2 power jerks

Every 2:30 for 4 rounds

– 1 press, 2 push presses, & 3 power jerks
Choose weight carefully.

You must complete all 3 activities (presses, push presses, & power jerks).

Increase weight as form and execution improve.

Enter weight of last successfully completed round.

Pull-up Ladder (AMRAP – Rounds)

Complete 1 pull-up on the first minute, 2 on the second minute, 3 on the third minute, etc., until you are no longer able to complete required reps within the minute.