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.