Leftovers for Lunch

CrossFit Surmount – CrossFitClean (Clean Mountain)4 sets: 5 cleans @60% 3 Cleans @70% 1 Clean @ 80% Rest 1min between sets3: Metcon (4 Rounds for time)Every 4 mins for 16 mins 2 rounds of 6 Front Squats @155/105lbs 8 TTB 6 Burpees facing bar2: Metcon...

The Lyon

CrossFit Surmount – CrossFitThe Lyon (Time)5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max...

It’s the Holiday Season

CrossFit Surmount – CrossFit3: Metcon (Time)Each partner completes 5 rounds of the following, making 10 total rounds, one round at a time and one partner working at a time: 5 Deadlift @275/185 10 HSPU 20 Box Jumps 24/20»*In order for your reps to count, the...

Deals Deals Deals!

CrossFit Surmount – CrossFit3: Metcon (Time)5 rounds 12 CTB 15/12 Cal Bike or Row or Ski or 200m run2: Metcon (Time)5 rounds 12 Assisted CTB or 12 Pull-ups 15/12 Cal Bike or Row or Ski or 200m run1: Metcon (Time)5 rounds 12 Body rows (rings or bar) 8-10 Cal Bike...

Thanksgiving Day!

CrossFit Surmount – CrossFitMetcon (Time)For Time 1 mile run to start, then… 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 6 Handstand Push-Ups 10 Kettlebell Swings (53/35) Then, 3 Rounds of: 10 Box Jumps (24/20 in) 10...