Just 3 Rounds

CrossFit Surmount – CrossFitBack Squat (5 x 3 % 75%)Metcon (Time)3 rounds for time: 20 TTB 20 HSPU 20 Box jumps @ 24/20Accessory Work2 rounds 30 band pull aparts 30 hip extensions

Open Week!

CrossFit Surmount – CrossFitGymnasticsAthlete choice: 10 minutes to work on handstands or 10 minutes to work on muscle-ups/pull-ups/ring dipsMetcon (AMRAP – Rounds and Reps)Amrap 14 minutes 10 Snatch @ 95/65 20 bar facing burpees 30 wallballs @ 20/14 50...

Cowboys and Robbers

CrossFit Surmount – CrossFitMetcon (Time)For time w/ a partner: 50 HSPU 50 DB snatch (50/35) 50 Pistols 50 DB Hang clean and jerk Run 1k together 50 DB Hang clean and jerk 50 Pistols 50 DB Snatch 50...

Get to the Boat

CrossFit Surmount – CrossFitMetcon (Time)For Time 6,000 Meter Row, Ski, or Run (Switch At-Will) or 15,000 Meter Bike *AMRAP 5 Med Ball Cleans + 5 Med Ball Push Presses + 5 Wall ball shots *Each full round in the AMRAP you subtract :15 from total...

Over the Moon

CrossFit Surmount – CrossFitOverhead Squat (3 x 5, across)Metcon (Time)12-9-6 Deadlift 315/225 Ring Muscle-up Thruster w/ 1 DB (heavy, approx. 35% bodyweight; number is total, so split reps per arm, and yes round 9 will mean 5 one arm and 4 the other)14...