CrossFit Surmount – CrossFit
3: Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 24mins
12 DB front rack
lunges@ 2 x 50/35lbs
9 Deadlift @225/155lbs
6 Burpee over the bar
Partner completes all reps of one movement.
Example, A does all 12 DB front rack lunges, B does 9 deadlift, A does 6 burpees, etc…
2: Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 24mins
12 DB front rack
lunges@ 2 x 40/25lbs
9 Deadlift @ 185/135 lbs
6 Burpee over the bar
1: Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 24mins
12 DB front rack
lunges@ 2 x 7/10 RPE
9 Deadlift @ a 7/10 RPE
6 Burpee over the bar