CrossFit Surmount – CrossFit

We last completed this workout March 23, 2014.

OPT A: Metcon (Time)

Run 1 mile


Then complete 6 rounds of 9 reps of the following:


— Handstand pushups


— Burpee pull-ups


— Banded dead-lifts (185/133)


— Ring dips


— Burpee box jumps (30/24)


— Banded dead-lifts


Then run 1 mile

OPT B: Metcon (Time)

Run 1K


Then complete 4, 5, or 6 rounds of 9 reps of the following:


— pushups


— pull-ups


— burpees


— dead-lifts (135/93)


— dips


— box jumps or box steps (24/20)
— burpees


— dead-lifts 


Then run 1K

OPT C: Metcon (Time)

Run 400m


Then complete 4, 5, or 6 rounds of 9 reps of the following:


— pushups


— jumping pull-ups


— burpees


— suitcase dead-lifts


— box jumps or box steps (24/20)


Then run 400m
Option C is for CF Express and visitors ONLY.