CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Rounds and Reps)

With a Partner, 30 minute AMRAP:

100 Box Jumps (24/20)

75 KBS (53/35)

50 Burpee Pull-ups

400M run with medball (20/14)
Run is done together, alternating who carries the ball. Other movements is one athlete at a time

2: Metcon (AMRAP – Rounds and Reps)

With a Partner, 30 minute AMRAP:

100 Box Jumps (24/20)

75 KBS (44/26)

25 Burpee Pull-ups

400M run with medball (16/12)
Run is done together, alternating who carries the ball. Other movements is one athlete at a time

1: Metcon (AMRAP – Rounds and Reps)

With a Partner, 30 minute AMRAP:

100 Box Jumps or step ups

75 KBS (moderate)

50 Burpee + ring rows

200M run with medball (mod)
Run is done together, alternating who carries the ball. Other movements is one athlete at a time