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