CrossFit Surmount – CrossFit

No Barbell club today moved to tomorrow, Sunday May 23rd at 1pm
Magnini/Pecora Celebration today at 11am!!

Metcon

Hero WOD Poncho

3: Metcon (Time)

6 Rounds for Time (with a Partner)

Partner A:

6 OHS (135/95 lb)

6 Front Squat (135/95 lb)

6 Back Squat (135/95 lb)

Partner B:

6 Burpee Box Jump Overs (24/20 in)

Switch every round

2: Metcon (Time)

6 Rounds for Time (with a Partner)

Partner A:

6 OHS (115/75 lb)

6 Front Squat (115/75 lb)

6 Back Squat (115/75 lb)

Partner B:

6 Burpee Box Jump Overs (24/20 in)

Switch every round

1: Metcon (Time)

6 Rounds for Time (with a Partner)

Partner A:

6 OHS (moderate)

6 Front Squat (same)

6 Back Squat (same)

Partner B:

6 Burpee Box Step Overs (24/20 in) OR Plate Jump-Overs

Switch every round

New Section

This workout is dedicated to USMC Cpl Rene “Poncho” Avalos who drowned in a surfing accident on February 28, 2021 in Okinawa, Japan. Poncho and his friends swept into a ripe tide that took them into 10ft crashing waves. He saved all of them but drowned when his leash to his surfboard snapped.

Poncho was as a CrossFit animal. He was a great Marine that led from the front. His peers and all his friends always looked up to him. He lives with no fear and would always be the first in the water no matter what.

The workout was designed by Poncho himself and his best friend and SSgt in the Marine Corps, Kayla @kayla4bear. It incorporates his favorite squat warm-up.