CrossFit Surmount – CrossFit
Metcon
A: Metcon (Weight)
EMOMX21
Min 1:
50′ Carry @mod to heavy(2DB’s, BB, sandbag, etc)
Min 2:
:30 max rep push-ups
Min 3:
5 Evil wheels
TC: 21 min
Score: Weight across
Level 1
Min 1:
:30 Back rack hold @moderate
Min 2:
:30 max rep push-ups from knees or w/band @ rig
Min 3:
3 Evil wheels
Extra Accessory
Metcon (No Measure)
3 sets
60 sec max effort Banded T’s
60 sec max effort Banded Skull crushers
Rest 3 mins between sets
TC: 15 min
Score: Reps
Scaling options
Beginner
3 sets
10 Banded T’s
10 Banded Skull crushers
Intermediate
40 second max effort