CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
Alternating OTM x 12
A) 10 pushups + 15 dumbbell floor presses
B) Max double unders in 40 seconds
Score: total double unders.
Choose a pair of dumbbells that allow you to do all 15 unbroken and fast
Metcon (3 Rounds for time)
3 sets, rest as needed between sets (no more than 1 min):
200m single arm farmer’s carry
30 abmat sit-ups
*weight for farmer’s carry to be approximately 1/3 bodyweight
Metcon (3 Rounds for time)
3 x 400m
Run, row, or bike. Increase speed 400 m, rest between each set as needed, no more than 1 minute