CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
3 sets
Max rep strict Pull ups
Max rep strict HSPU
rest 2-3 minutes, no rest b/w pull-ups and HSPU
1: Metcon (Time)
3 rounds for time:
5 Snatch @ 50%
20 Abmat Situps
400m run
2: Metcon (Time)
3 rounds for time:
30 Abmat Situps
400m run
5 Snatch @ 60-70%
3: Metcon (Time)
3 rounds for time:
30 Abmat Situps
400m run
5 Snatch @ 70-75%
Accessory Work
GHD sit-ups
EMOM 40 seconds of work util you hit 100 reps