CrossFit Surmount – CrossFit

Wear your custome today! Funniest?! Scariest?! Or just best costume?! Let’s see it today!

Metcon (Time)

400m Run

30 Deadlift (135/95)

30 Push-ups

50 DU

400m Run

20 Power Cleans

20 Push-ups hands on barbell

50 DU

400m Run

10 Snatch

10 Clapping push-ups

50 DU

400m Run

*35 minute time cap
The twist….

Partner up with someone, one of you is a human, one is a zombie.

If you are a human, you will start on the 400m run first. Once you return from your run, your “zombie” will start their run. The zombie will be chasing you but will do 2 fewer reps of each movement and will run 300m with a medicine ball (20/14) instead of 400m…because zombies are slow.

If you are a human and you are caught by a zombie then you stop where you are in the workout and complete 5 rope climbs then finish your workout. If you are a zombie and your human finishes before you, stop where you are and complete 5 rope climbs then finish your workout.

Accessory Work

4 sets

10 OH situps right arm :

10 OH situps left arm

5 dragon flies