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!