CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Reps)

3 rounds with a partner

2 min AMRAP

15/12 Cal Bike/Ski/Row

Max Clean & Jerk 155/115 lbs

Rest 2 minutes

2 min AMRAP

6 Clean & Jerk 155/115 lbs

Max Cal Bike/Ski/Row

Rest 2 minutes

In the first amrap, while one partner bikes the other is completing C&J’s at the same

time, when P1 gets to 15/12 cals they will

switch movements and P2 will now have

the rest of the 2mins to complete their

15/12 cals while P1 getting as many

C&J’s as possible. Same thing on the

second amrap but with the C&J’s

dictating when the pair switches

movements.

*RX+ = 185/135*

*Score = Total Reps*

2: Metcon (AMRAP – Reps)

3 rounds with a partner

2 min AMRAP

15/12 Cal Bike/Ski/Row

Max Clean & Jerk 135/95 lbs

Rest 2 minutes

2 min AMRAP

6 Clean & Jerk 135/95 lbs

Max Cal Bike/Ski/Row

Rest 2 minutes

In the first amrap, while one partner bikes the other is completing C&J’s at the same

time, when P1 gets to 15/12 cals they will

switch movements and P2 will now have

the rest of the 2mins to complete their

15/12 cals while P1 getting as many

C&J’s as possible. Same thing on the

second amrap but with the C&J’s

dictating when the pair switches

movements.

*Score = Total Reps*

1: Metcon (AMRAP – Reps)

3 rounds with a partner

2 min AMRAP

10/8 Cal Bike/Ski/Row

Max Clean & Jerk @ mod-heavy

Rest 2 minutes

2 min AMRAP

6 Clean & Jerk @ mod-heavy

Max Cal Bike/Ski/Row

Rest 2 minutes

In the first amrap, while one partner bikes the other is completing C&J’s at the same

time, when P1 gets to 10/8 cals they will

switch movements and P2 will now have

the rest of the 2mins to complete their

10/8 cals while P1 getting as many

C&J’s as possible. Same thing on the

second amrap but with the C&J’s

dictating when the pair switches

movements.

*Score = Total Reps*

Metcon (Weight)

Skull Crushers

Neutral grip DB Skullcrushers

3 x 8 reps

(increase weight ea set if able to)

Score=heaviest weight