CrossFit Surmount – CrossFit
Sumo Deadlift (2×12 @ 50, 1X11 @ 55, & 1×10 @ 60% of 10RM)
Metcon (AMRAP – Rounds)
5-min intervals; rest :90 between activities
– 1 rope climb and 4, 10m shuttle sprints
– 5 pull-ups and 10 pushups
– 10 deadlifts (135/98) and 20 Abmat sit-ups
– 10 wall ball shots (14/20 & 9) and hang from bar
For example, partner A completes a rope climb whilst parter B runs a total of 40m. Partners “tag” and partner B completes a rope climb whilst partner A runs 40m.
Total – ROUNDS for each of the 4 combined activities, e.g., completion of 10 wall ball shots and hang from bar = 1 round
Both partners must complete required movements by end of 5-minute interval for round to be counted, i.e., no partial rounds.
A workout may always be modified!