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WOD for Sunday, June 15, 2014

WODs at 8:30, 9:45, & 11 am
Open Gym from noon until 1 pm

  • CrossFit Surmount will be hosting the 1st Annual CFS Games on Saturday, June 28! 
  • There will be no Community Workout Saturday, June 28.
  • CrossFit Surmount will be CLOSED Friday, July 4.

Yesterday’s Team WOD was, in a word, awesome! Congratulations to all of you how ran in the Komen Race for the Cure. Thank you for representing CrossFit Surmount!

Strength/Conditioning
AFAP

21-15-9
Dead-lifts (185/133)
Handstand pushups

Rest Exactly 7 minutes

21-15-9
Back squats (95/63)
Knees to elbows

Rest exactly 7 minutes

21-15-9
Power jerk (85/53)
Forward lunges with barbell in front rack position (85/53)

You are allowed one barbell, and the barbell must begin from the floor. As the weights are relatively light, focus on fast, explosive lifts.

Scale as needed, including activities and weights. For forward lunges, you may not complete walking lunges.