CrossFit Surmount – CrossFit

A: Metcon (AMRAP – Reps)

4 Quarters w/ a partner

1st Quarter, 6 minutes

Max Cals on a Bike/Row/Ski

*Switch as needed

2nd Quarter, 6 minutes

8 DB Snatch, alt. arms (50/35)

8 DB Single arm thruster (switch every 4)

8 DB Goblet squats

*partners switch every movement

3rd Quarter, 6 minutes

Max step ups w/ 1 DB

*1 partner working at a time

4th Quarter, 6 minutes

8 Plate ground to overhead 45/25

8 Burpees to plate

8 Jumps to plate

*partners switch every movement

OT, 2 minutes

Max double unders, both work at same time
No rest b/w quarters

Score your total calories + double unders + step ups here in part A

1st quarter+3rd quarter+OT

A: Metcon (AMRAP – Reps)

4 Quarters w/ a partner

1st Quarter, 6 minutes

Max Cals on a Bike/Row/Ski

*Switch as needed

2nd Quarter, 6 minutes

8 DB Snatch, alt. arms (50/35)

8 DB Single arm thruster (switch every 4)

8 DB Goblet squats

*partners switch every movement

3rd Quarter, 6 minutes

Max step ups w/ 1 DB

*1 partner working at a time

4th Quarter, 6 minutes

8 Plate ground to overhead 45/25

8 Burpees to plate

8 Jumps to plate

*partners switch every movement

OT, 2 minutes

Max double unders, both work at same time
No rest b/w quarters

Score your total calories + double unders + step ups here in part A

1st quarter+3rd quarter+OT

B: Metcon (AMRAP – Rounds and Reps)

Score 2nd and 4th Quarter AMRAPS here