CrossFit Surmount – CrossFit

Metcon (Weight)

EMOTM for 10 minutes

1 power snatch + 1 OHS + 1 drop snatch
Work up to your heaviest set

Metcon (AMRAP – Rounds and Reps)

Partner WOD Relay

20-min AMRAP

– 5m sprint carrying plate + 5 plate burpees + 15m sprint

– 5m shuttle sprint + 10 medicine ball cleans + 15m sprint (5m intervals) carrying medicine ball

– 5m sprint carrying KB + 15 Russian KB swings + 15m sprint
Partners MUST tag.

For example, Partner A runs 5m carrying plate, completes 5 plate burpees, sprints 15m (once again carrying plate) and then tags partner. Partner B completes the same rep scheme.