CrossFit Surmount – CrossFit

Partner option today, for those of you with your family/signifcant other. Not a random box mate 😉 Remember: Please be responsible with social
distancing, this team workout is intended for those who are in isolation together OR FOR A ZOOM CLASS

Metcon (AMRAP – Rounds and Reps)

Amrap 22 minutes

You go I go

10 Snatches @ 95/65

200m run

Partner 1 performs his/her 10 snatches, Partner 2 then

performs his/her snatches. Partner 1 goes for a run, partner

2 then runs.
AT HOME Partial Equipment TEAM WOD!!

Amrap 22 minutes

You go I go

10 DB snatches @ 35/25 (or GTO)

50 double unders

Partner 1 performs an entire round before passing on the work to the next partner

AT HOME CLASS

TEAM WOD!!

Amrap 22 minutes

You go I go

10 Odd object GTO

10/10 Lunge to explosive knee drive

Partner 1 performs an entire round before passing on the work to the next partner

H: Metcon (AMRAP – Reps)

18 ROUNDS

45 sec KB step-ups 53-35lbs

15 sec off

45 sec KB deadlifts 53-35lbs

15 sec off

45 sec double unders

15 sec off
Body Weight:

KB Step ups:

– Regular step ups (higher if you want more challenge)

KB deadlift:

– Odd Object Deadlift

– Glute Bridge March: https://youtu.be/O9j_DU_4KXs?t=26