WOD

Long Weekend time…

CrossFit Surmount - CrossFitPush Press (EMOM x 12: 3 Push Press)EMOM 12 Even: 3 push press @moderate, keep same weight Odd: 40 sec Double unders or attemptsMetcon (AMRAP - Rounds and Reps)Amrap 20 10 Pistols 15 CTB 20 Push-ups

He’s Going the Distance…

CrossFit Surmount - CrossFitMetcon (Time)Row 2km or Run 2km or Bike 5km Right into 3 rounds 20 Alternating DB snatch 50/35 10 Burpee over the DB 20 Hang power cleans 115/75 10 Cal Bike/Row/Ski/Run (200m)

Half Way through 2020!!!

CrossFit Surmount - CrossFitBack Squat (E(2)MOM x 6 )2 x 4 @75 2 x 3 @85 2 x 2 @90Metcon (Time)3 rounds 16 Wall Balls 20/14 16 Box Jumps 24/20» Right into 12-10-8-6 DB Alternating Lunges @ 2x50/35 HSPU

Put a Ring On It

CrossFit Surmount - CrossFitRing Rows (3 sets of 4-8 )- Use false grip - If able, wear a weight vest, pause at top as wellMetcon (2 Rounds for time)At 0:00 4 rounds 200m 20 TTB At 10:00 4 rounds 10 Power Snatch @115/75 6 Bar Muscle-ups

Back to Our Regularly Scheduled Programming?

CrossFit Surmount - CrossFitClean and Jerk (EMOM x 5: 3 cleans (any) + 1 jerk)Metcon (5 Rounds for time)E(4)MOM x 5 15 Bar facing Burpees + 2 rounds 8/6 Cal Bike/Row/Ski 5 Power Cleans 135/95

What is Your Capacity?

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 20 Front Rack Lunges w/ 1 DB (50/35) 10 OH sit-ups with 1 DB *Rest 2 minutes* 5 minute AMRAP 10 Deadlift 135/95 5 HSPU *Rest 2 minutes* 3 Minute AMRAP Max Hang Squat Clean Thruster...

Phase 3?!?

CrossFit Surmount - CrossFitFront Squat (4 x 6)Add tempo if able, 5 second descent.Metcon (Time)3 rounds for time 4 Power cleans @ 8.5/10 on RPE 16 burpees 400m run

Until Time is Up

CrossFit Surmount - CrossFitMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 1-1-1, 2-2-2, 3-3-3, etc... Box Jumps 24/20 Thurster 95/65 V-upsStart with 1 rep of each, add 1 rep of each, every roundTabata Double Unders (AMRAP - Reps)Score is total reps

We are Running!

CrossFit Surmount - CrossFitHandstand Push-ups (6 x 3-5 reps )Strict, kipping, or from a boxMetcon (Time)For time: Run 2000 meters rest 2 minutes then... 5 Rounds of 10 Hang Power snatch @ 75/55 30 air squats

Saved by the KettleBell

CrossFit Surmount - CrossFitDeadlift (6 x 3, ascending)Metcon (Time)For Time 100 Kettlebell swings (53/35) Every minute, stop and perform 8 Burpees!Scale burpees to something you can get done under :30

Ready to Get Started?

There’s no need to wait any longer. Contact us to begin your fitness journey!