CrossFit Surmount – CrossFit

Wear your favorite team today! Any sport or school, any apparel you’d like.


21-15-9 Ring Dips

Rest 3 minutes between sets. For quality, not time. Add weight if desired.


Ring Muscle-up practice

6 sets: 4 swings and a pull back, then 2-5 muscle ups

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Squat cleans (185/135)

3 Rope climbs

Accessory Work

Pallof Press

4 sets/side, bottom of squat

8 reps each