CrossFit Surmount – CrossFit
Metcon (Weight)
Every 90 seconds for 10 rounds (15 minutes)
3 presses
Begin @ 50 – 60 % of press 1RM. You must complete all 3 reps each round.
A: Metcon (Time)
12-10-8-6-4-2
SDHP (115/83)
Bent over row
Hold 30-second side plank after SDHPs and bent over rows, alternating sides
For example, complete 12 SDHPs and hold left-side plank and then complete 12 bent over rows and hold right-side plank.