CrossFit Surmount – CrossFit

Our annual Holiday Party! Tonight at Brewster’s Pub, 7:00 start! Don’t miss out!

Warm-up

Extended warm-up, coaches choice of game(s)

Metcon (Time)

10 rounds:

10 alternating DB snatch 50/35

10 DB reverse lunges

30 double unders

*Hold the DB suitcase style in the lunges.

Metcon (Time)

*Optional*

Nick’s Birthday Workout:

Run 1 Mile

37 Bodyweight Back Squats

37 Muscle Ups

Run 1 mile
Optional. Nick will be doing this Friday at 4 if anyone wants to join!

Accessory Work

Hip Extension 5 x 15