CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

“Flowers”

Complete 1 FLOOR press (65/55% of bodyweight) every time the word “Flowers” is sung.
“Flowers” is sung 30 times

No spotters necessary for floor presses.

Metcon (AMRAP – Reps)

Partner WOD

30-min AMRAP

Partners alternate running 200m and completing AMRAP of 15 reps of the following activities:

– A – medicine ball cleans (20/14)

– B – stiff-legged deadlifts (95/73)

– C – Abmat sit-ups

– D – Abmat back extensions
Rx+

– A – 30/25

– B – 115/93

– D – hip touches/side

– E – GHD back extensions

For example, partner A runs 200m, partner B completes 15 medicine ball cleans, partner A completes 15 stiff-legged deadlifts, etc.