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

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