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!