CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
24-min AMRAP
Partner WOD
A. 10 seated box jumps (24/20)
B. 50 double unders
C. 25 KB swings (44/35)
D. 50 double unders
E. 50 jumping air squats
F. 50 double unders
Non-“working” partner completes the following:
A. Hold bottom of squat
B. Hold top of deadlift (135/103)
C. Hold goblet KB (44/35)
D. Hold plank
E. Rest
F. Hold plate overhead (45/35)
– Partners need not divide work evenly
– Both partners MUST work at the same time
– For Rx+ non-working partner must hold squat, deadlift, plank, and/or plate for duration of activity
Turkish Get Up (Practice )
Use KB, DB, and/or barbell