CrossFit Surmount – CrossFit

Metcon (Time)

In teams of 4 or 5


A. 400m* run

B. 25 (20) wall ball shots

C. 100 (80) single unders

D. 50 (40) Abmat sit-ups

E. 50 (40) Abmat back extensions

F. 25 (20) Russian KB swing (53/35)

G. 200m* DB farmer’s carry (30/20)
*1 individual runs 2x if team of 4


1. As this is a relay, only 1 team member may work at a time, and must complete ALL reps of activity.

2. Team members must work in the same order from start to finish (with exception of fun and farmer’s carry for teams of 4).

3. Two DBs.

4. A time cap may be alled.