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