CrossFit Surmount – CrossFit
A1: Push Press (5 reps @ 65, 75, and 85% – 90% 1RM)
A2: Bent Over Dumbbell Reverse Fly (7 – 10 reps immediately following push press)
B1: Strict Pull-up (EMOTM for 10 min odd # min up to 10 unbroken reps)
B2: Strict Toes-To-Bar (EMOTM for 10 min even # min up to 10 unbroken reps)
Metcon (AMRAP – Reps)
10-moin AMRAP
10-20-30…
Plank hold (seconds)
Double unders
You may accumulate time for plank hold
Substitute lateral bar hops for double unders