Independence Day

CrossFit Surmount – CrossFitJosie (Time)Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District...

Long Weekend time…

CrossFit Surmount – CrossFitPush Press (EMOM x 12: 3 Push Press)EMOM 12 Even: 3 push press @moderate, keep same weight Odd: 40 sec Double unders or attemptsMetcon (AMRAP – Rounds and Reps)Amrap 20 10 Pistols 15 CTB 20...

He’s Going the Distance…

CrossFit Surmount – CrossFitMetcon (Time)Row 2km or Run 2km or Bike 5km Right into 3 rounds 20 Alternating DB snatch 50/35 10 Burpee over the DB 20 Hang power cleans 115/75 10 Cal Bike/Row/Ski/Run (200m)

Half Way through 2020!!!

CrossFit Surmount – CrossFitBack Squat (E(2)MOM x 6 )2 x 4 @75 2 x 3 @85 2 x 2 @90Metcon (Time)3 rounds 16 Wall Balls 20/14 16 Box Jumps 24/20» Right into 12-10-8-6 DB Alternating Lunges @ 2×50/35...

Put a Ring On It

CrossFit Surmount – CrossFitRing Rows (3 sets of 4-8 )- Use false grip – If able, wear a weight vest, pause at top as wellMetcon (2 Rounds for time)At 0:00 4 rounds 200m 20 TTB At 10:00 4 rounds 10 Power Snatch @115/75 6 Bar...