CrossFit Surmount – CrossFit

Starting at 7 am, join us for the Be the Light 5k, leaving from the box at 7 am

5k Run (Time)

Max Effort 5k Run
Starting at 7 am, join us for the Be the Light 5k, leaving from the box at 7 am

3: Metcon (AMRAP – Rounds and Reps)

Team Version

You go, I go; round

for round

AMRAP 20 minutes

8 Box jump overs

30″/24″

8 Front Squats

@135/95lbs

*Every 4 mins perform a 200m Run

together (minutes 4, 8, 12, 16)

2: Metcon (AMRAP – Rounds and Reps)

Team Version

You go, I go; round

for round

AMRAP 20 minutes

8 Box jump overs

24″/20″

8 Front Squats

@115/75lbs

*Every 4 mins perform a 200m Run

together (minutes 4, 8, 12, 16)

1: Metcon (AMRAP – Rounds and Reps)

Team Version

You go, I go; round

for round

AMRAP 20 minutes

8 Box jump overs

20/16″

8 Front Squats

@ 75/55

*Every 4 mins perform a 200m Run

together (minutes 4, 8, 12, 16)