CrossFit Surmount – CrossFit

3A: Metcon (Weight)

EMOM X 3

3-6 Strict weighted CTB

THEN:

E2MOM x 5

Max unbroken C2B

*No rest between EMOMS*

Score:

1. Weight from EMOMX3

2. Reps from E2MOMX5

TC: 13mins
scaled: strict c2b/c2b

3B: Metcon (AMRAP – Reps)

Reps from E2MOMX5

2: Metcon (AMRAP – Reps)

EMOM X 3

3-6 Weighted Strict Pull-ups

THEN:

E2MOM x 5

10-15 pull-ups or CTB

*No rest between EMOMS*

Score:

Reps from E2MOMX5

TC: 13mins
scaled: strict pull-ups/pull-ups

1: Metcon (AMRAP – Reps)

EMOM X 3

3-6 assisted pull-ups

THEN:

E2MOM x 5

10-15 jumping pull-ups w/2 sec descent

*No rest between EMOMS*

Score:

Reps from E2MOMX5

TC: 13mins
scaled: ring rows/jumping pull-ups

3: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP X 4

15 TTB

3 Wall walks

1 Min Recovery row/bike/ski between AMRAPS

*Continue where you left off*

Score: total rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP X 4

10 TTB or 15 TT eye level

1 Wall walk

1 Min Recovery row/bike/ski between AMRAPS

*Continue where you left off*

Score: total rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP X 4

15 hanging knee raises or v-ups

3 inchworms

1 Min Recovery row/bike/ski between AMRAPS

*Continue where you left off*

Score: total rounds + reps

Accessory

DB Suitcase Side bends + Suitcase carry

3 x 12 + 25ft/side

Bend: Moderate

Carry: Heavy