Murph Pull-up Prep

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)5 rounds, :20 on, :40 off Max Pull upsRX + chest to barMetcon (AMRAP – Rounds and Reps)12 minute AMRAP: 5 Power Snatch 135/95 5 Bar Facing Burpees 20 air squatsAccessory Work5 x :30 hollow...

Light Snatches

CrossFit Surmount – CrossFitPower Snatch (5 x 3 @ 50%)Metcon (4 Rounds for time)E4MOM x 4 Run 400m 12 push-ups 6 deadlifts (225/155)Accessory WorkBarbell side bends 3 x 20 total, no weight

Deload Week Starts

CrossFit Surmount – CrossFitGymnastics4 sets: 4 lateral pistol squats on box into… 4 jumping lateral step ups https://www.youtube.com/watch?v=n3jykTcch9M&feature=youtu.beMetcon (AMRAP – Reps)5 rounds for reps: 1 minute max wall balls (20/14)...

Power Sunday

CrossFit Surmount – CrossFitMetcon (AMRAP – Rounds and Reps)35 minute AMRAP: 200m run 15 Chest 2 bar pull-ups 15 burpees 50 Double unders 15 HSPU

Switch Each Minute

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)In Teams of Three: 4 Rounds Switching Every 1:00 Station 1) Assault Bike For Calories Station 2) Burpee Box Jump Overs Station 3) Rest 5:00 Rest 4 Rounds Switching Every 1:00 Station 1) 50′ Shuttle Run...

Lucky 17th

CrossFit Surmount – CrossFitMetcon (Time)3 Rounds: 15 Power cleans (135/95) 15 Thrusters 1k RunAccessory WorkFeet elevated body rows, chest 2 bar 6 x 20 seconds max reps rest 1:40 between sets