CrossFit Surmount – CrossFit

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

21 Cal Row

21 Pull-ups

21 DB Deadlifts 2×50/35lbs

3 mins Rest
One partner working at a time. Split reps how you’d like.

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 mins

15 Cal Row

15 CTB

15 DB Front Squats 2×50/35lbs

2 mins Rest
One partner working at a time. Split reps how you’d like.

A3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

9 Cal Row

9 Bar muscle ups

9 DB Hang Squat Cleans 2×50/35lbs
One partner working at a time. Split reps how you’d like.

Level 2

18 Cal Row

18 Pull-ups

18 DB deadlifts @2×35/25

12 Cal Row

12 CTB

12 DB Squats @2×35/25

6 Cal Row

6 BMU

6 DB Hang Cleans @2×35/25

Level 1

18 Cal Row

18 Jumping Pull-ups

18 DB Deadlifts @2xModerate

12 Cal Row

12 Ring Row

12 DB Squats @2xModerate

6 Cal Row

6 Foot Elevated Ring Rows

6 DB Hang Power Cleans @2xModerate

Cool down

3-5 min cool down: machine of choice