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

5: Metcon (AMRAP – Reps)

6: Metcon (AMRAP – Reps)