Christmas in July

CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit” 
AFAP 
1 wall crawl 2 handstand pushups 
3 chest to bar pull-ups
 4 stiff-legged deadlifts (95/63) 
5 back squats 6 ring dips 
7 box jumps (24/20)
 8 knees to elbows 9 Russian KB swings (52/35)...

Hang Full Squat Snatch

CrossFit Surmount – CrossFitHang Snatch (Establish 1RM)With a running clock, take up to 20 minutes to establish 1RMMetcon (3 Rounds for reps)Min 0-4 | Run 400m and complete max rep pull-ups Min 4-8 | Run 400m and complete max rep toes to bar Min 8-12 Run 400m...

Master of the Universe

CrossFit Surmount – CrossFitMetcon (Time)Solo or with Partner 21-15-9 – Deadlifts (225/163) – Box jumps (24/20) – Incline push-ups (24/20)*Partners may complete maximum of 3 reps per turn Scale as needed *You may substitute unassisted HSPUs...

Nose So Bright!

CrossFit Surmount – CrossFit50 strokes row (Calories)Row max calories in 50 strokesMetcon (AMRAP – Rounds and Reps)20-min AMRAP 10 chest to bar pull-ups/handstand pushups (alternate rounds) 20 back squats/front squats (95/63) (alternate rounds) 30 double...

12 Days of CrossFit

CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit” AFAP 1 wall crawl OR muscle up (bar or ring) 2 Turkish get-ups (53/35) 3 handstand pushups 4 power cleans (95/63) 5 KB swings (53/35) 6 front squats (95/63) 7 box jumps (24/20) 8 toes to bar 9...