One arm at a time, except on the bar

CrossFit Surmount – CrossFit A: Metcon (Time) 3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Men: 55-lb. dumbbell Women: 40-lb. dumbbell B: Metcon (Time) 3 rounds for...

Beeeeeep

CrossFit Surmount – CrossFit Bergeron Beep Test (AMRAP – Rounds) EMOM for as long as possible (capped at 20mins) 7 Thrusters (75/55) 7 Pull-ups 7 BurpeesAfter you can’t complete the rep scheme in a minute, switch to an AMRAP style workout up to 12...

Grizzly

CrossFit Surmount – CrossFit Bear Complex Power Clean Front Squat Push Press Back Squat Second Push PressDo all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the...

Endurance Benchmark

CrossFit Surmount – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Max Unbroken Double Unders (AMRAP – Reps) Max Unbroken Double Unders15 minutes to attempt

Open Test Baseline

CrossFit Surmount – CrossFit Open Test (AMRAP – Reps) AMRAP 20: 50 Wallball Shots, 20/14 50 Double-Unders 40 Box Jumps 40 Toes-to-Bar 30 Chest-to-Bar Pull-ups 30 Burpees 20 Power Cleans 135/95 20 Jerks 10 Power Snatch 10 Muscle...

Baseline Week

CrossFit Surmount – CrossFit This workout is completed by all those who have been through On Ramp. A great benchmark. Go in heats if needed On Ramp Baseline (Time) 500M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Metcon (AMRAP – Reps) Tabata...