CrossFit Surmount – CrossFit
3: Metcon (Time)
With a partner!
8 total rounds, alternating athletes each
round:
15 TTB
12 Deadlift @115/75lbs
9 Thrusters @115/75lbs
*While one athlete is
working the other is
accumulating as many
cals on a rower or bike
as possible.
2: Metcon (Time)
Team Version
With a partner!
8 total rounds, alternating athletes each
round:
15 Hanging knee raises
12 Deadlift @ 95/65
9 Thrusters @ 95/65
*While one athlete is
working the other is
accumulating as many
cals on a rower or bike
as possible.
1: Metcon (Time)
Team Version
With a partner!
8 total rounds, alternating athletes each
round:
15 sit-ups
12 Deadlift @ 75/55
9 Thrusters @ 75/55
*While one athlete is
working the other is
accumulating as many
cals on a rower or bike
as possible.
R: Metcon (AMRAP – Reps)
Calories Rowed from Metcon
Metcon (Calories)
CASH OUT for Calories
Bike/Ski/Row
18 rounds, you go I go (9 each)
30 seconds @ hard