Announcements
We’ll be meeting at MacGregor Draft House TONIGHT at 7:30 for our monthly get-together!
CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
1-minute intervals with 30-second transition between intervals
As Partner A rows for max calories, Partner B completes max rep of following activities*:
– Box jumps (24/20)
– Jumping pull-ups
– KB swings (35/26)
– Walking lunges
– Knees to elbows
– Push presses (45/33)
– Back extensions
– Wall ball shots (20/14 & 10/9)
– Burpees
– Double unders
*Partners then switch, i.e., partners take turns rowing for calories and completing 10 activities.
Each round is 3 minutes (work 1 minute, rest 30 seconds, work 1 minute, rest 30 seconds).
Total time for workout is 29:30.