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