CrossFit Surmount – CrossFit

“Chad” is not the class WOD. It is optional and if you choose that, will be done on the side. Heat times will go on from 8:30 to about noon. FIgure an hour to 2 hours for this workout.

Metcon (Time)

Partner Iron Triathlon:

1-15 reps of

Shoulder to overhead

Dead lifts

Squat cleans

Partner 1 does 1 push press, athlete 2 does 1 dead lift, partner 1 then does 1 squat clean, then partner 2 does 2 push press, and so on and so forth until you finish with the round of 20 reps.

Chad (Time)

1000 box step ups (20″) for time wearing a 45# vest/backpack