CrossFit Surmount – CrossFit

Remember to dress as your favorite superhero!

Metcon (Time)

8 RFT


1 dead-lift @ 75% of 1RM


2 barbell facing burpees

3 ring dips

4 OH walking lunges (45/35)


5 chin-ups


6 wall balls (20/14 & 10/9)


7 negative pushups (45/35)


8 twisting burpees (or inverted burpees if you’re so inclined)

9 double unders

10 times during workout flip tire with 1 to 3 athletes
A time cap may be called.