CrossFit Surmount – CrossFit
Today’s workout is done like the song, starting with 1, then do 2 and 1, then 3, 2, and 1, then 4, 3, 2, and 1….etc up to the 12th day.
Metcon (Time)
“12 days of Christmas”
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/ 25# Plate)
Dropping the bar from overhead results in a 20 burpee penalty and you change your name to the Grinch for remainder of class.
Accessory Work
8 Rounds:
8 strokes rowing, damper at 10
5 high box jumps
*rest 2 mins