Dead Sally

CrossFit Surmount – CrossFitMetcon (Weight)Every 30 seconds for 20 rounds (10/arm) DB 1-armed hang power clean+ press + push press + power jerkDB weight = 25% of press 1RM Odd-numbered rounds right arm Even-numbered rounds left armBox Jumps (7 reps @ 70, 80,...

10 x 3

CrossFit Surmount – CrossFitBench Press (Complete 3 sets of 10 reps @ 50% of 1RM )Record the time it takes to complete each set. You may rack the bar if needed.Metcon (3 Rounds for time)Record times for 3 sets2-min Rope Climbs (AMRAP – Reps)Max rope...

Seconds and Minutes — and Burpees

CrossFit Surmount – CrossFitMetcon (AMRAP – Reps)For 10 minutes :00 – 2 unbroken wall ball shots (20/14 & 10/9) :10 – 3 wall ball shots :20 – 4 wall ball shots :30 – 5 wall ball shots :40 – 4 wall ball shots :50 – 3...