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.