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.