Pay no attention to the Metcon behind the curtain

CrossFit Surmount – CrossFitWeightlifting5 sets @70%-75% of Hang Full Squat CleanHang Clean (5 sets of 4 move clean complex)1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 JerkMetcon3/2: CrossFit Games Open 12.1 (AMRAP – Reps)7-Minute AMRAP of:...

Long Triplet

CrossFit Surmount – CrossFitMetcon3: Metcon (AMRAP – Rounds and Reps)25 minutes amrap 8 TTB 16 KB Swings 53/35 100m Run or Row 1 min rest between amrapsScore: rounds + reps2: Metcon (AMRAP – Rounds and Reps)25 minutes amrap 4 TTB or 8 TT Eye level 16...

Chip Chip Hooray

CrossFit Surmount – CrossFitMetconMetcon (Time)One person working at a time, divide reps however you’d like 150 Cal Row 100 Burpee box jump overs 30/24″ 200 Wall Ball @24/20*While one partner is rowing, the other must hold a plankMetcon (Time)One...

Bringin Sexy Back

CrossFit Surmount – CrossFitGymnasticsJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here3: Metcon...

4 X 4 Off Roadin

CrossFit Surmount – CrossFitDon’t forget run club tonight 6:30 @ Southern Peak!Metcon3: Metcon (4 Rounds for reps)4 x 4 minutes AMRAP * 2 minutes rest between each * Restart at beginning for each AMRAP 1,2,3,4, etc. Deadlifts @275/185 lbs 4,8,12,16, etc....