CrossFit Surmount – CrossFit

Only those participating in Challenge will redo Baseline. All others will complete “Open” workout. No exceptions!

L-3 Baseline Plus (Time)

2 RFT

Row 500m

40 goblet squats

30 wall sit-ups

20 pushups*

10 pull-ups**
Rx+ = Open

Rx = Masters

Scaled = Masters +

*Deficit pushups for Rx+ (45/25# plates)

** Strict pull-ups for Rx

– 53/35 for Rx+ and Rx

– 35/26 for scaled

L2 – Baseline (Time)

2 RFT

Row 500m

40 air squats

30 wall sit-ups

20 pushups

10 pull-ups
Rx+ = Open

Rx = Masters

Rx+ = Masters+

L1 – Baseline (Time)

Row 500m

40 air squats

30 wall sit-ups

20 knee pushups

10 ring rows
Rx+ = Open

Rx = Masters

Rx = Masters+

OPEN: Metcon (Time)

AFAP (17-minute timecap)

10 ring rows (with feet elevated)

20 deadman burpees

30 V-ups

40 jumping air squats

1K row

40 jumping air squats

30 V-ups

20 deadman burpees

10 ring rows (with feet elevated)


Lauren, Ashlee, Tijuana, Bradley, Steve Dodge, and Drew showing how to complete hang power snatches!