Happy

CrossFit Surmount – CrossFit Metcon (AMRAP – Reps) Every 35 seconds for 30 rounds Complete 5 wall ball shots Complete with a heavier weight (>20/14) or a higher target (>10/9) for Rx+ Metcon (AMRAP – Reps) “Happy” Complete a...

Loredo

CrossFit Surmount – CrossFitSpend up to 10 minutes working on holds and handstand walks.Vertical Ring Hold (Time)Headstand Hold (Time)Handstand Hold (Time)Handstand Walk (Distance)Loredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps...

Green Day

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)With a Partner 4 RFR 1 min work; rest 1 min between rounds Double undersOnly 1 partner may work at a time. Score = total number combined dus. If unable to complete dus, if possible partner with someone who...

Fryday

CrossFit Surmount – CrossFitMetcon (Time)AFAP 111 American KB swings (53/35)Choose heavier weight for Rx+Metcon (AMRAP – Reps)Tabata Air squatsTrue tabata, i.e., lowest number of reps completed any round is score. Hold bottom of squat for Rx+.Metcon (AMRAP...

Pardner

CrossFit Surmount – CrossFitMetcon (Time)With a partner AFAP 21-18-15-12-9-6-3 Thrusters (95/63) SDHPPartners may choose how to complete reps but each athlete must complete a minimum of 1 rep per roundMetcon (Time)With a partner 500 air squatsAthletes must take...