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