CrossFit Surmount – CrossFit
Metcon (Time)
Cash in
Teams of 3 take a turn rowing 500m, with one team member rowing twice
Teams of 4 take a turn each rowing 500m
Complete 1, 2, 3…10, 11, 12 reps of the following:
– 12’ farmer’s carry (53/35)
– Floor press (95/63)
– Weighted Abmat sit-ups
(20/14)
–
Bent over rows (95/63)
– KB swings
(53/35)
Cash out
Teams of 3 take a turn rowing 500m, with one team member rowing twice
Teams of 4 take a turn each rowing 500m
Teams must complete as relay, with members taking turns in same order from start to finish.