CrossFit Surmount – CrossFit
Metcon (10 Rounds for time)
EMOM 10
Odd: 4 Strict Pull ups
Even: 6 Strict HSPU
Scaling Options:
Odd: 3-5 Ring Rows or Band Lat pull Downs
Even: 6-10 Strict DB press
or
Odd: 3-5 Band Assisted Strict Pull ups
Even: 6-10 Box HSPU
1: Metcon (AMRAP – Rounds and Reps)
Amrap 14
50 Wallball @ 12/8
40 Sit-ups
30 Hang Power Clean @65/45, lbs
2: Metcon (AMRAP – Rounds and Reps)
Amrap 14
50 Wallball @ 20/16
40 Leg raises
30 Hang Power Clean @135/95, lbs
3: Metcon (AMRAP – Rounds and Reps)
Amrap 14
50 Wallball @ 30/20
40 TTB
30 Hang Power Clean @185/125, lbs
Accessory Work
Hollow body rocks
3 x 60 seconds
Rest 60 seconds between sets