CrossFit Surmount – CrossFit

Lev 3: Metcon (AMRAP – Rounds and Reps)

3 x 10min Amrap

Rest 4mins between each amrap

10 Pull-ups

12 Front Squats @115/75lbs

7 Burpee box jump overs @30/24″

Continue where you left off

Lev 2: Metcon (AMRAP – Rounds and Reps)

3 x 10min Amrap

Rest 4mins between each amrap

5 Pull-ups or 10 Assisted Pull-ups

12 Front Squats @95/65lbs

7 Burpee box jump overs 24/20″

Continue where you left off

Lev 1: Metcon (AMRAP – Rounds and Reps)

3 x 10min Amrap

Rest 4mins between each amrap

10 Jumping pull-ups

12 Front Squats @light

7 Burpee box jump overs @high

Continue where you left off