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
You may scale rounds, weight of dead-lifts, heights of box jumps and bar hops, and substitute single unders (2 for 1) for double unders. You may NOT decrease distance of runs.
Substitute burpee + jumping pull-up for burpee pull-ups.