CrossFit Surmount – CrossFit
Based on class size, ok to start on different AMRAPs so everyone can get on the rope
3: Metcon (AMRAP – Reps)
4 rounds, in pairs
you go, I go
AMRAP 2mins: 1 legless rope climb
AMRAP 2mins: 50 double unders
AMRAP 2mins: 10 TTB
AMRAP 2mins: 10 Alternated pistols
*Within the amrap, partner 1 must complete the required work, then partner two will follow, switching back and forth through the amraps, one person working at a time, for 32mins of total work. Example:
In the first 2 minute amraps, partner must perform 1 rope climb before tagging partner 2. In the second Amrap,
each partner must complete 50 double unders before tagging their partner. In the third amrap, each partner performs 10 TTBs before they tag their partner, and so on.
2: Metcon (AMRAP – Reps)
4 rounds, in pairs
you go, I go
AMRAP 2mins: 1 rope climb
AMRAP 2mins: 25 double unders
AMRAP 2mins: 10 Toes to Eye Level
AMRAP 2mins: 10 Assisted pistols
*Within the amrap, partner 1 must complete the required work, then partner two will follow, switching back and forth through the amraps, one person working at a time, for 32mins of total work. Example:
In the first 2 minute amraps, partner must perform 1 rope climb before tagging partner 2. In the second Amrap,
each partner must complete 50 double unders before tagging their partner. In the third amrap, each partner performs 10 TTBs before they tag their partner, and so on.
1: Metcon (AMRAP – Reps)
4 rounds, in pairs
you go, I go
AMRAP 2mins: 2 rope up and down from floor
AMRAP 2mins: 50 single unders
AMRAP 2mins: 10 sit-ups or knee raises
AMRAP 2mins: 10 Air squats
*Within the amrap, partner 1 must complete the required work, then partner two will follow, switching back and forth through the amraps, one person working at a time, for 32mins of total work. Example:
In the first 2 minute amraps, partner must perform 1 rope climb before tagging partner 2. In the second Amrap,
each partner must complete 50 double unders before tagging their partner. In the third amrap, each partner performs 10 TTBs before they tag their partner, and so on.