CrossFit Surmount – CrossFit

Bench Press (5 at 65%, 5 @ 75%, Max reps @ 85%)

Percentages are based off of 90% of 1 rep max. Thus for first 5 reps, use 65% of 90%.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Handstand push-ups

10 V-ups

20M front rack walking lunge with dumbells
Weight for dumbells is 60/50% of bodyweight. Example: 100 pound male uses 60 pounds total, 2-30 pound dumbells