CrossFit Surmount – CrossFit
Metcon (10 Rounds for time)
EMOM for 10 minutes
– 1 wall crawl
– 2 power snatches (95/73)
– 3 Russian KB swings (53/44)
Metcon (AMRAP – Rounds and Reps)
Partner WOD
21-min AMRAP
– alternating arm DB shoulder to overhead
– alternating arm DB hang power clean
– DB renegade rows
– DB mountain climbers
– DB weight 25/20% of bodyweight
– Partners take turns rowing 25 calories and completing activities. For example, partner A rows 25 calories while partner B completes as many alternating arm DB shoulder to overhead reps as possible. Partner B then rows as Partner A completes as many alternating arm DB shoulder to overhead reps as possible. Each arm or leg counts as 1 rep.