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.