12 to 12

CrossFit Surmount – CrossFit Deadlift (5 x 6 across) Should feel like a 7 out of 10. Stay same weight across all sets Metcon (5 Rounds for time) E2MOM x 5 rounds: Row 15/12 calories 6 Thrusters (135/95)Pick a heavy thruster weight, but one ideally you can do all...

Metcon First, Strength After

CrossFit Surmount – CrossFit Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 10 Burpees 15 Hang power cleans @ 135/95 10 burpees 15 TTB Shoulder Press (3 x 5 @ 70%) Accessory Work 4 sets 10 body rows 20 Band rows,...

Open Prep, Week 1

CrossFit Surmount – CrossFit Gymnastics Choose one of the options below: A, B, or C A: Metcon (5 Rounds for time) Every 2 Minutes on the Minute: 10 pull ups 6 C2B 4 BMU B: Metcon (5 Rounds for time) Every 2 minutes on the minute: 6-10 pull ups 4-6 C2B 1-2 BMU OR...

Los Muertes

CrossFit Surmount – CrossFit Metcon (Time) For Time 100 double unders 35Hang power clean 135/95 100 double unders 35 front squats 115/75 100 double unders 35 push press 95/65 Bulgarian Split Squat (4 x 6 per leg) Back rack...

It’s Saturday!

CrossFit Surmount – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 30 Minute AMRAP 100 Double Unders 80 Partner Wall Balls (both squat every rep) 60 Dumbbell Snatch (50/35) 40 Lateral Burpee Over Dumbbell 20 Calorie Row or Bike...