CrossFit Surmount – CrossFit

Coach Paul’s Birthday WOD (Time)

Solo or with partner

Run 1 mile

Then

6 rounds of the following:

— 12 burpee dead-lifts (225/183)

— 14 burpee box jumps (30/24)

— 19 burpee pull-ups

— 63 lateral bar hops/double unders (alternating rounds)

Then

Run 1 mile
For partner workout, both must run 400m relays. The remainder of the work may be completed in any manner, i.e., partners need to evenly divide work, take turns with activities, etc.