CrossFit Surmount – CrossFit

Join us at 11 am for “Karen for a Cause”. Complete the benchmark workout with 150 Wall ball shots, to raise awareness and money for testicular cancer and health screenings in general. Then stay for a community cookout and fun! Burgers/dogs provided by CFS, bring a side/dessert to pass.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

3: Metcon (Time)

3 rounds

40 Burpee box jump overs 24/20″

30 CTB

15 strict hspu

2: Metcon (Time)

3 rounds

30 Burpee box jump overs 24/20″

30 Pull-ups

15 Feet elevated piked hspu

1: Metcon (Time)

3 rounds

30 Burpee box jump overs @low

30 Ring rows

15 Push-ups