CrossFit Surmount – CrossFit

3/2A: Metcon (3 Rounds for time)

3 rounds

7 @ 70%

5 @ 72.5%

3 @ 75%+

Rest 3mins between rounds

Change your own plates and try to

make the final bar heavier each

round

Score: Time of each round (3

scores)

TC: 15mins

3/2B: Push Jerk (Enter heaviest set completed from above wave)

1A: Metcon (3 Rounds for time)

3 rounds

20 Push press or Push jerks

@moderate

Rest 2mins between rounds

**break up reps as needed. Increase weight 2nd and 3rd rounds if able to**

1B: Push Jerk

Enter heaviest set completed from above

3: Metcon (Time)

5 rounds for time

20/16 Cal Row/ski/bike

10 Devils press 2×50/35lbs

TC: 17mins

2: Metcon (Time)

5 rounds for time

20/16 Cal Row/ski/bike

10 Devils press 2×35/25lbs

TC: 17mins

1: Metcon (Time)

5 rounds for time

15/12 Cal Row/ski/bike

10 Devils press 2@moderate

TC: 17mins

Accessory

Pendlay row

5 x 5 @Heavy Across