Announcements

5th Annual Xander Tribute WOD to benefit Saving Grace THIS SATURDAY! Sessions at 8:30, 9:45, and 11.

CrossFit Surmount – CrossFit

Skill Building

Practice muscle up progressions.

Metcon (2 Rounds for reps)

8-min AMRAP

Work 30 seconds; rest 30 seconds

Rotate through following 4 activities 2x:

– Box jump overs (24/20)

– KB SDHPs (60/53)

– Forward facing bar hops

– Floor presses (95/73)

Rest 3:30

8-min AMRAP

Work 30 seconds; rest 30 seconds

Rotate through following 4 activities 2x:

– Box jump overs (20/16)

– KB SDHPs (53/44)

– Forward facing bar hops

– Floor presses (75/58)