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

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