CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

4 minute AMRAP:

– Max Ring muscle ups*

OR

– Toes to Rings to bar or rig

*Every time you break, bike/row/ski 150m

1: Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes

3,6,9,etc

Deadlifts @ 4/10 of perceived effort

Box step ups @ 20/16

2: Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes

3,6,9,etc

Deadlift @ 185/135 lbs

Box jump overs @ 24/20″

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

3,6,9,etc

Deadlifts @ 225/155 lbs

Box jump overs @ 24/20″

Accessory Work

4 sets

20 Sky touches feet on bench

30 seconds/ elbows Side plank on swiss ball

rest 60 seconds

https://youtu.be/T0SkeBW4FBM