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