CrossFit Surmount – CrossFit
We last completed this workout March 23, 2014.
OPT A: Metcon (Time)
Run 1 mile
Then complete 6 rounds of 9 reps of the following:
— Handstand pushups
— Burpee pull-ups
— Banded dead-lifts (185/133)
— Ring dips
— Burpee box jumps (30/24)
— Banded dead-lifts
Then run 1 mile
OPT B: Metcon (Time)
Run 1K
Then complete 4, 5, or 6 rounds of 9 reps of the following:
— pushups
— pull-ups
— burpees
— dead-lifts (135/93)
— dips
— box jumps or box steps (24/20)
— burpees
— dead-lifts
Then run 1K
OPT C: Metcon (Time)
Run 400m
Then complete 4, 5, or 6 rounds of 9 reps of the following:
— pushups
— jumping pull-ups
— burpees
— suitcase dead-lifts
— box jumps or box steps (24/20)
Then run 400m
Option C is for CF Express and visitors ONLY.