Recovery Squats???

CrossFit Surmount – CrossFitMetcon (6 Rounds for time)E4MOM x 6 500m Rowing/1000m bike/500m ski/400m run 70 double unders *recovery air squats with remaining time* As for the recovery air squats, choose a pace so your heart rate can considerably decrease after...

Marianne

CrossFit Surmount – CrossFitClean Grip Deadlift (3 x 3 @ 65%)Marianne (AMRAP – Rounds and Reps)24 Minute AMRAP 4 clean and jerks @ 185/125 20 pull ups 16 Wallballs @ 20/14Marianne is a young woman, from Quebec that took her own life on April 24th,...

Perfection

CrossFit Surmount – CrossFitMetcon (Time)5 rounds for time 6 power snatch 115/75 8 OHS 10 bar facing burpeesGymnasticsEMOM 8 minutes 10-15 perfect straight leg and arm TTBAccessory Work5 sets/arm 8 deficit suitcase deadifts 100′ farmer’s carry (1...

Slow Burn

CrossFit Surmount – CrossFitBack Squat (5 x 3 tempo)3 second descent, 3 second pause, 1 second ascentMetcon (AMRAP – Rounds and Reps)AMRAP 14 minutes 50′ front rack DB lunges, 1 @ 50/35 12 DB hang power cleans/arm 12 Feet elevated ring rowsRaise feet...

Happy Easter

CrossFit Surmount – CrossFitNo Classes today, but Open Gym 2-4 pm. Open Gym WOD: Elizabeth.Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips