Selection Sunday

CrossFit Surmount – CrossFit3: Metcon (AMRAP – Rounds and Reps)AMRAP 4mins x5 6 Bar facing burpees 9 Front squats @135/95lbs 12 Alternating DB snatches @1×50/35lbs 16 Alternating DB OH lunges @1×50/35lbs 2min rest between amrap2: Metcon (AMRAP...

Race to 200!

CrossFit Surmount – CrossFitA: Metcon (Time)With a partner, get to 200 calories. While one is on the machine, other does a round of… 20 pull-ups 10 Power Cleans at 65% 1RM.RX+ Chest to barB: Metcon (AMRAP – Rounds and Reps)Score rounds and reps...

Cinco de Marzo

CrossFit Surmount – CrossFitPower Snatch (EMOM x 10 minute)EMOM 10 minutes 2 Power Snatch. RESET before 2nd rep. Working @ 50-70% (no higher than 70%)3: Metcon (4 Rounds for time)Every 3 minutes for 12mins 2 rounds of 12 OH Squats @95/65lbs 12 Box Jump...

March Madness

CrossFit Surmount – CrossFit3: Metcon (AMRAP – Rounds and Reps)AMRAP 22mins 5 Bar muscle ups 10 Alternating DB front rack lunges @2×50/35lbs 15/12 Cal Bike/Ski/Row2: Metcon (AMRAP – Rounds and Reps)Amrap 22 mins 5 Jumping bar muscle ups 10...

Threes

CrossFit Surmount – CrossFit3A: Metcon (AMRAP – Reps)AMRAP 5 minutes Hang Clusters @155/105lbs2A: Metcon (AMRAP – Reps)AMRAP 5 minutes Hang Clusters @ 135/951A: Metcon (Time)Hang Clusters @Moderate3B: Metcon (Time)3 rounds for time 30 Pistols 15 Ring...

Open in 9 Days!

CrossFit Surmount – CrossFitCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Masters (55+) (Time)10 rounds for time of: 8 ground-to-overheads,...