CrossFit Surmount – CrossFit

Paleo Challenge participants will complete option A-1. All other athletes may complete option A-1 or A-2.

A-1: Metcon (AMRAP – Reps)

11-min AMRAP

3, 6, 9, 12, 15…

Wall balls (20/14 & 10/9) or med ball cleans (14/10)

Box jumps (24/20 | 20/16 | 16/12)

Dead-lifts (115/75 | 105/65 | 95/55)

A-2: Metcon (AMRAP – Reps)

11-min AMRAP

3, 6, 9, 12, 15…

Burpees*

Box jumps (24/20)

SDHPs (95/63)
*stand but do not jump and clap

B: Metcon (Time)

2 back or front squats (see below)

4 10m shuttle sprints

4 BS or FS

8 shuttle sprints

6 BS or FS

12 shuttle sprints

8 BS or FS

16 shuttle sprints

10 BS or FS

20 shuttle sprints
175 | 135/113

Weights (No Measure)

175 | 135/113
175 | 135/113