Faster, heavier, or both?!

CrossFit Surmount – CrossFit 30 Bodyweight Back Squats (Time) As fast as possible! If you are unable to complete bodyweight back squats, complete 30 reps at heaviest weight possible, and be sure to record weight in notes. Box Jumps (10 @ 80, 7 @ 90, 5 @ 100% of...

Servais

CrossFit Surmount – CrossFit Servais (Time) For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45# dumbbells In honor of U.S. Air Force Senior Airman Adam Servais, of...

TNG!

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 10 rounds (15 minutes) -Squat clean -Split jerk -Back squatTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Increase weight as form and execution improve.Metcon...

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...

Did McDonald Have a Farm?

CrossFit Surmount – CrossFit Metcon (Weight) EMOTM for 11 minutes: 1 power snatch* + 2 overhead squats Begin at 40 to 45% of PS 1RM and increase weight as form and execution improve. * Advanced may substitute full squat snatch for power snatch. Metcon (Time)...