You Frontin’

CrossFit Surmount – CrossFit1: Metcon (AMRAP – Rounds and Reps)Start with every :90, run a 200M for 4 rounds. Then all go directly into… 10 Minute AMRAP: 10 Wall balls (light) 10 BurpeesAim of the 4 runs is to fatigue you a little before the AMRAP....

On the Rings

CrossFit Surmount – CrossFitGymnasticsOption 1: 4 sets – 5 Ring Push Ups, chose angle to accommodate level, must control descent over 4 seconds. – 5/5 DB strict press, 4 seconds descent Option 2: 4 sets – 5 Ring Pike HSPU, rescue load by...

Wendler Week 1: 5,5,5

CrossFit Surmount – CrossFitBack Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)1: Metcon (Time)3 rounds for time: 400m Run 12 Clean and Jerk @ light to moderate 20 Hanging knee tuck or situps.2: Metcon (Time)3 rounds for time: 600m Run 20 Clean and Jerk @115/75...

Sunday Runday

CrossFit Surmount – CrossFitMetcon (Time)Pistols 4 sets, max reps in :45 w/ 1:15 rest b/w sets2: Metcon (5 Rounds for time)E5MOM x 5 Run 400m together then… 1 Round each partner of:* 10 KBS @ 35/26 8 OHS @ 75/55 *1 partner does a full round then the other...

The Fantastic 3

CrossFit Surmount – CrossFitMetcon (Time)Teams of 3 For Time 100 Medball Cleans (20/14) 100 Kettlebell Swings (53/35) 100 Pull Ups 100 Hang Power Cleans (135/95) 100 Burpees 300 Double Unders 100 Air squats 100 Slam Balls (any weight – challenging) At any...