CrossFit Surmount – CrossFit

Weighted Ring Dip (Weight)

Complete 1 weighted ring dip.
With a running clock, take 10 minutes to establish 1RM

Weighted Strict Pull-up (Weight)

With a running clock, take 10 minutes to establish 1RM

Metcon (AMRAP – Reps)

10 rounds of:

Deadlift for 15 seconds (75% of 1RM)

Rest 45 seconds

Metcon (AMRAP – Reps)

10 rounds of:

Box jump for 15 seconds (36/30)

Rest 45 seconds