WOD for Inclusion

CrossFit Surmount – CrossFit 1968 (Time) With a partner: 1968 M row, and… 10 rounds of: 10 Box Jump Overs (24/20) 10 Wall Balls (20/14) 10 Russian KB Swings (53/35)Both partners working at the same time, rotate as you...

20/20

CrossFit Surmount – CrossFit Back Squat (2 x 20) Metcon (Time) 21-15-9 Hang power cleans 155/105 400m run Accessory Work 4 sets 12 body saws 12 straight leg reverse plank bridge...

Howdy Partner

CrossFit Surmount – CrossFit Metcon (Time) Team workout 100 DB snatch 50/35 100 KBS 53/35 100 Cal row 100 Box jumps 24/20 100 WB 20/14 Accessory Work 5 sets 12 bent over band lat pull down, hold 3 seconds (1 or 2 bands with a PVC) https://youtu.be/DPN-OjasYJU In...

What Day is It?

CrossFit Surmount – CrossFit Shoulder Press (6 x 3) Work up to a heavy last set Metcon (Time) 3 rounds for time: 800m run 18 HSPU 20 DB hang power cleans (switch at 10) @ 50/35 Accessory Work 30 Turkish...

Tacos

CrossFit Surmount – CrossFit Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: 22 pull ups 11 deadlift (225/155) 22 burpees Metcon (Weight) 3 Hang Power Cleans 2 Power CleansWork to a heavy max of the complex over 15 minutes Conditioning Each for time,...

Monday Monday

CrossFit Surmount – CrossFit Metcon (No Measure) EMOM x 8: Odd: 8 strict pull-ups Even: 20 push-ups Metcon (AMRAP – Reps) 5 rounds, 40 seconds at each station, rest 20 seconds between each: – Rowing/ Biking for calories – Wall balls (20/14)...