Lock Your Elbows!

CrossFit Surmount – CrossFit Metcon (Weight) Press 1-10-1-20-1-30 reps Post total load (add up all six barbell loads). Metcon (AMRAP – Reps) 5-min AMRAP Cash in with 3 rope climbs Then max rep pull-ups

A 3-Hour Tour

CrossFit Surmount – CrossFit Press (Establish 3RM) With a running clock, take no more than 20 minutes to establish 3RM. Metcon (Time) 75 power clean & jerks @ 65% of press 3RM EMOTM complete 10m (5m up and back) shuttle sprint. Begin with shuttle...

Keep it Strict

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 10 rounds (15 minutes) 3 pressesBegin @ 50 – 60 % of press 1RM. You must complete all 3 reps each round.A: Metcon (Time)12-10-8-6-4-2 SDHP (115/83) Bent over row Hold 30-second side plank...

Not What You’d Expect

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 10 rounds (15 minutes) Power jerk + push press + pressBegin @ 55 – 65 % of press 1RM. You must complete all 3 activities each round.Metcon (Time)In teams of 2 or 3 2 RFT – 21...

FP

CrossFit Surmount – CrossFit Floor Press (Establish 3RM) With a running clock, take up to 20 minutes to establish 3RM A: Metcon (AMRAP – Reps) Every 45 seconds for 7 rounds (5:15) Press + Push Press + Power Jerk @ 75% of Press 1RM Rest 3 minutes between A...