CrossFit Surmount – CrossFit
No classes today due to the Intrabox Competition. Come and cheer on your fellow Surmounties, or volunteer, or both!
1: Metcon (AMRAP – Reps)
Burpee Relay
7-min AMRAO
– Team member 1 runs 10m and completes 1 burpee
– Team member 1 runs 10m (back to starting line) and hands off baton to team member 2
– Team member 2 then runs 10m, completes 2 burpees, and runs 10m to starting line and hands off baton to team member 3
– Continuing in this same manner, members 3 and 4 complete 3 and 4 burpees, respectively
– Members will always complete the same number of burpees, e.g., team member 3 will always complete 3 burpees when it’s her/his turn
2: Metcon (Weight)
Barbell Team Challenge
Take 14 minutes to establish 4RM deadlift (M/F) and 2RM front squat (M/F)
Add women’s and men’s combined wieghts
3: Metcon (Time)
Trifecta
4 RFT
– Team member 1 rows 150m
– Team members 2 & 3 complete 10 box jump overs (24/20”) each, alternating turns (2 boxes set to prescribed height)
– Team members 3 & 1 then complete 10 American KB swings (53/35) each, alternating turns (2 KBs at prescribed weight)
– Team members 2 & 1 complete 1 rope climb each, alternating turns (1 rope)
4a: Metcon (Time)
Power Snatches
1 male & 1 female
AFAP
150 power snatches (75/53)
4b begins immediately after completion of 4a
4b: Metcon (Time)
Overhead Squats
1 male & 1 female
AFAP
100 overhead squats
(95/63)
NOTE: 8-minute time cap; 1 second penalty for any rep not completed; use PS time for tie breaker