CrossFit Surmount – CrossFit
A: Metcon (No Measure)
With 1 or 2 partners
7-min AMRAP
1, 2, 3…
Abmat sit-up
Wall ball shot (20/14 & 10/9)
Rest exactly 3 minutes before completing B
Partners take turns each round, e.g., partner A completes 1 sit-up and wall ball shot, partner B completes 2 sit-ups and wall ball shots, partner A (or C) completes 3 reps of both activities, etc.
B: Metcon (No Measure)
With 1 or 2 partners
7-min AMRAP
5, 10, 15…
Row for calories
Rest exactly 3 minutes before completing C
Partners share rower.
C: Metcon (No Measure)
With 1 or 2 partners
7-min AMCAP (as many calories as possible)
2, 4, 6…
Box jumps (24/20)
Rest exactly 3 minutes before completing D
Partners share box — no exceptions.
D: Metcon (No Measure)
With 1 or 2 partners
3-min AMRAP
Burpees
Both partners work together and may complete burpees at the same time; score is total of combined reps.
Metcon (4 Rounds for reps)
A+B+C+D