CrossFit Surmount – CrossFit
Metcon
A: Metcon (Weight)
EMOMX 20
Even Min – 3 Speed Back Squats @55%
Odd Min – 10/8 Cal Bike/Ski/Row @hard
Score: Weight
Level 1
Odd Min- 3 Speed Back Squats @3 sec down + Light
Even Min- 8/6 Cal Bike/Ski/Row @hard
Metcon
B: Metcon (Time)
For time
21-15-9
Deadlifts @225/155 lbs
100 Double unders after each set
TC: 10 mins
Level 2
21-15-9
Deadlifts @185/135 lbs
50 Double unders
Level 1
21-15-9
Deadlifts @Moderate
Single unders *DU every 10 reps
Extra Accessory
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
Meadow row
Single arm Standing Landmine Press