FS PR

CrossFit Surmount – CrossFit Front Squat (Establish baseline 1RM) Metcon (AMRAP – Rounds and Reps) 5-min AMRAP 5 power cleans @ 45/40% of FS 1RM 5 squatting lateral bar hops

Playing Catch-Up

CrossFit Surmount – CrossFit The metcon will be announced at the start of each session. Power Clean (Ladder @ 45-55% of 1RM) Metcon (Time) 4 RFT -10 sumo deadlift high-pulls (95/63) -10 push presses -20 back...

Into the Woods

CrossFit Surmount – CrossFitPower Clean (5-5-4-3-2-2)Metcon (Time)AFAP Run 200m carrying sandbag (45/25) 10 burpees* Run 400m 20 burpees Run 200m 10 burpees* Sandbag, db, or plate options may be provided.

12 Days of CrossFit

CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit” AFAP 1 wall crawl OR muscle up (bar or ring) 2 Turkish get-ups (53/35) 3 handstand pushups 4 power cleans (95/63) 5 KB swings (53/35) 6 front squats (95/63) 7 box jumps (24/20) 8 toes to bar 9...

Team America!

CrossFit Surmount – CrossFitFront Squat (10 min to work up to your heaviest set of 3 reps)Metcon (Time)Team Workout In teams of 3 or 4 12 wall crawls 12 rope climbs 10m waiter’s carry 24 times (44/26) 72 power cleans (95/73) 72 power snatches (75/53) 120...