CrossFit Surmount – CrossFit

Metcon (Weight)

AMRAP 5mins

Power clean (pick an option)

1. @185/125

or

2. @135/95

or

3. @95/65
Scoring is total volume, with the goal to get the highest volume possible in the 5mins:

Load x reps

Ie: 135 x 50 reps = 6,750

Metcon (7 Rounds for time)

Every 3mins x 21mins

500m row

1. @damper 10/8

or

2. @damper 7/5

or

3. @damper 4/3

Option B: 400m run every 3 mins or Bike 1250m
Athletes will use the corresponding damper

setting to the weight they lifted in the previous

session.