CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
“Flowers”
Complete 1 FLOOR press (65/55% of bodyweight) every time the word “Flowers” is sung.
“Flowers” is sung 30 times
No spotters necessary for floor presses.
Metcon (AMRAP – Reps)
Partner WOD
30-min AMRAP
Partners alternate running 200m and completing AMRAP of 15 reps of the following activities:
– A – medicine ball cleans (20/14)
– B – stiff-legged deadlifts (95/73)
– C – Abmat sit-ups
– D – Abmat back extensions
Rx+
– A – 30/25
– B – 115/93
– D – hip touches/side
– E – GHD back extensions
For example, partner A runs 200m, partner B completes 15 medicine ball cleans, partner A completes 15 stiff-legged deadlifts, etc.