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.