Everybody’s waiting for the weekend!

CrossFit Surmount – CrossFitSumo Deadlift High Pull (EMOTM for 10 minutes working up to heaviest single)Min 0-3 complete 3 reps Min 3-6 complete 2 reps Min 6-19 complete 1 repDanny (AMRAP – Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24″ 20 Push...

Elvis Presley

CrossFit Surmount – CrossFitMetcon (3 Rounds for weight)Every 90 seconds for 5 rounds 1 press + 1 push press + 1 power jerk Then Every 90 seconds for 5 rounds 1 push press + 1 power jerk Then Every 90 seconds for 5 rounds 1 power or split jerkBegin @ 45-50%...

One minute at a time

CrossFit Surmount – CrossFitBent Over Row (Complete 3 reps EMOTM for 9 minutes)Increase weight as form and execution improve.Metcon (12 Rounds for reps)AMRAP 1-min rnds; 30-second rest between rnds A. Headstand/handstand hold (secs) B. GHD/Abmat sit-ups C....

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...

Chutes & Ladders

CrossFit Surmount – CrossFitSumo Deadlift (Ladder @ 50% of 1RM)- Record highest number of rounds (reps) completed – 15-min time capMetcon (3 Rounds for reps)5-min AMRAP – Press & Abmat sit-up ladder Rest 2 min 5-min AMRAP – Push press...