REMINDER: Sessions at 8:30 & 9:45 ONLY this Monday (Labor Day). All other sessions, including Open Gym and BBC, cancelled. Express athletes may attend morning session.

CrossFit Surmount – CrossFit

Back Squat (Establish baseline 10RM)

Whilst you may pause briefly between reps, you may not rack the bar.

Metcon (Time)


12-9-6-3 power cleans (135/98)

200m farmer’s carry (combined 35/30% of bodyweight) after each round*
Use 2 dumbbells or KBs for farmer’s carry.

* 10 burpee penalty for each time DBs or KBs are placed on the ground.