CrossFit Surmount – CrossFit

The coaches will select team members in teams of 3 or 4.
Prescribed weights based on body weight: 200# 40/35

1: Metcon (No Measure)

400m farmer’s carry (switching arms every 100m)
Team members must complete together. Thus, if 1 team members place the DB on the ground all team members must stop.

2: Metcon (No Measure)

50 reps of each of the following:

1/arm DB power clean

1/arm DB thruster

1/arm DB push press
For A, B, & C, a rep of ALL activities must be completed before the next rep may begin, e.g., a PC, thruster, and PP. ONLY 1 PERSON MAY WORK AT A TIME FOR 2, 3, & 4.

3: Metcon (No Measure)

50 reps of the following

1/arm DB plank row

1/arm DB pushup

1/leg box (24/20) step up holding DB
Again, a rep of ALL activities must be completed before the next rep may begin.

4: Metcon (No Measure)

50 reps of the following:

1 DB Abmat sit-up

1/side DB Russian twist

1/leg DB lunge
Yup, a rep of ALL activities must be completed before the next rep may begin.

5: Metcon (No Measure)

400m 1-armed farmer’s carry (switching arms every 100m)
Again, team members must complete together.

TIME: Metcon (Time)

RECORD TOTAL TIME!