CrossFit Surmount – CrossFit

Deadlift (9 x 2)

Every 30 seconds for 4:30mins (9 rounds) 2 reps @60-70%

3: Metcon (Time)

For time

80 Overhead sit-ups @1×50/35lbs

40 DB Push Press (right

side)@1×50/35lbs

80 Box Jumps @24/20″

40 DB Push Press (left

side)@1×50/35lbs

80 Alternating Pistols

2: Metcon (Time)

80 Overhead sit-ups @1×35/25lbs

40 DB Push Press (right side)

@1×35/25lbs

80 Box Jumps @24/20″

40 DB Push Press (left side)

@1×35/25lbs

60-80 box elevated Pistols

1: Metcon (Time)

80 sit-ups

40 DB Push Press (right side) @

light

80 Box Jumps @low or step-ups

40 DB Push Press (left side) @

light

80 Alternating high box step ups

or air squats