CrossFit Surmount – CrossFit

A: Metcon (No Measure)

With 1 or 2 partners

7-min AMRAP

1, 2, 3…

Abmat sit-up

Wall ball shot (20/14 & 10/9)

Rest exactly 3 minutes before completing B
Partners take turns each round, e.g., partner A completes 1 sit-up and wall ball shot, partner B completes 2 sit-ups and wall ball shots, partner A (or C) completes 3 reps of both activities, etc.

B: Metcon (No Measure)

With 1 or 2 partners

7-min AMRAP

5, 10, 15…

Row for calories

Rest exactly 3 minutes before completing C
Partners share rower.

C: Metcon (No Measure)

With 1 or 2 partners

7-min AMCAP (as many calories as possible)

2, 4, 6…

Box jumps (24/20)

Rest exactly 3 minutes before completing D
Partners share box — no exceptions.

D: Metcon (No Measure)

With 1 or 2 partners

3-min AMRAP

Burpees
Both partners work together and may complete burpees at the same time; score is total of combined reps.

Metcon (4 Rounds for reps)

A+B+C+D