CrossFit Surmount – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

In teams of 3 or 4

Cindy*

20-min AMRAP

– 5 ring rows or pull-ups

– 10 pushups

– 15 air squats
Two teammates working at a time.

For a team of 3:

A & B BOTH complete 5 pull-ups and then B & C BOTH complete 10 pushups. C & A complete 15 air squats and C & A complete 5 pull-ups. Continue in this manner.

For a team of 4:

A & B BOTH complete 5 pull-ups and then B & C BOTH complete 10 pushups. C & D complete 15 air squats and D & A complete 5 pull-ups. A & B complete 10 pushups and B & C complete 15 air squats. Continue in this manner.

REST 3 minutes before B

B: Metcon (Time)

Karen X 2

300 wall ball shots (20/14 & 10/9)
Only 1 teammate may work at a time and MUST complete 5 reps/turn.