CrossFit Surmount – CrossFit

Gymnastics

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

3: Metcon (Distance)

Running session

Warm-up: 3 minutes light jog

5 rounds

1 minute @RPE 5

1 minute @RPE 7

1 minute @RPE 9
Cool down: 3minutes light jog

1: Metcon (Distance)

Running session

Warm-up: 3 minutes light jog

Alternate Run 200m/Walk 200m for 15 min
Cool down: 3minutes light jog

Accessory Work

Bottom up KB Carry

Accumulate 200’ with mod-heavy KB