Over My Head

CrossFit Surmount – CrossFit1: Metcon (Time)5 rounds for time 10 Front Squat @ 65/45 10 Assisted Pull-ups2: Metcon (Time)5 rounds for time 10 OH Squat @ 65/45 10 Pull-ups3: Metcon (Time)5 rounds for time 10 OH Squat @95/65 10 CTBA: Metcon (8 Rounds for time)EMOM...

The Open is Over?

CrossFit Surmount – CrossFit1: Metcon (14 Rounds for time)EMOM 14 Odd -12/8 Cal row/bike/ski 10 Wallballs (12/8) +4 push-upsPower Snatch (5 x 3 @ 50-60%)2: Metcon (14 Rounds for time)EMOM 14 Odd -14/10 Cal row/bike/ski 10 Wallballs (16/12) + 4 Ring dips3:...

Veteran’s Day

CrossFit Surmount – CrossFitGymnastics3 sets 3 Weighted pistols (Right) 10 Bodyweight Pistols (Right) No rest 3 Weighted pistols (Left) 10 Bodyweight Pistols (Left) Rest 60-90 seconds Beginner: 3 sets 1-3 weighted step-ups (Right) then 6-8 step-ups (Right) 1-3...

Burden Run

CrossFit Surmount – CrossFitMetcon (Time)10 Rounds for time, alternate each round: One partner runs 400m with a sandbag or Med-ball Partner 2 performs an Amrap of: 10 Push ups 10 V- ups 10 Box jumpsMetcon (AMRAP – Rounds and Reps)Score rounds of AMRAP...

Shakori Saturday

CrossFit Surmount – CrossFitMetcon (Time)Teams of 2 For Time 100 Bench Press (135/95) 100 Toes To Bar 400 double unders 100 DB Power Snatch 50/35 100 Burpees

20.5

CrossFit Surmount – CrossFitCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time,...