5-10-15-20

CrossFit Surmount – CrossFit A: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. ball, 53# kb Women: 14-lb. ball, 35# kb B: Metcon (AMRAP...

Fancy

CrossFit Surmount – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

All the way up, all the way down

CrossFit Surmount – CrossFit Hang Clean (7 x 3) Metcon (AMRAP – Reps) 3, 2 Minute Rounds 10 Box jumps (24/20) Max push-ups with feet on the boxNo rest between rounds. Score is push-ups only. Scale to traditional...

Deadlift Quadrathalon

CrossFit Surmount – CrossFit Metcon (Time) 25 Deadlifts (65% of 1 rep max) Bike 1000M 25 Deadlifts Row 500M 25 Deadlifts Run 400M * Bike, row, run in any order...

Gymnastics Day

CrossFit Surmount – CrossFit Metcon (20 Rounds for time) EMOM X 20 Minute 1: 1 legless rope climb Minute 2: 10 GHD Sit-ups Minute 3: 2 rope climbs Minute 4: 10 toes to barScale legless rope climbs to rope climbs. And rope climbs to 3 down-and-ups from...