CrossFit Surmount – CrossFit

3: Metcon (Time)

6 rounds

200m Run

3 Bar Muscle-ups

Score: Time

TC: 10mins

2: Metcon (Time)

6 rounds

200m Run

3 Jumping Bmu or 3 CTB

Score: Time

TC: 10mins

1: Metcon (Time)

6 rounds

200m Run

3 Jumping CTB @2sec down

Score: Time

TC: 10mins

3: Metcon (AMRAP – Reps)

EMOM X 18

Alternate between

– 8-10 Power Clean @135/95 lbs

– 15/10 Cal Row/bike/ski

– 15-20 Box Jump @24/20″

Score: Total reps

2: Metcon (AMRAP – Reps)

EMOM X 18

Alternate between

– 8-10 Power Clean @115/75 lbs

– 12/9 Cal row/bike/ski

– 15-20 Box Jump @24/20″

Score: Total reps

1: Metcon (AMRAP – Reps)

EMOM X 18

Alternate between

– 8-10 Power Clean @light-mod

– 10/8 Cal Row/bike/ski

– 15-20 Box Jump @low or step-ups @ high

Score: Total reps

Accessory Work

4 rounds for quality:

5 Seated strict TTB

20 Sky touches

30 sec/elbow Side plank