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