Getting Ready for the Games

CrossFit Surmount – CrossFit CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10...

Green Eggs and Ham

CrossFit Surmount – CrossFit Handstand Hold (Time) If you unable to complete completed handstand completed headstand If you are able to complete headstand against the wall for 1 min or more completed freestanding Metcon (5 Rounds for reps) 3 Rounds – Wall...

Steady Work

CrossFit Surmount – CrossFit Metcon (No Measure) EMOTM for 30 minutes Min 0 – 10 Odd # min – 5 ring dips Even # min – 5 ring rows Min 10 – 20 Odd # min – 5 forward roll to deck squats Even # min – 5 knees to elbows Min 20...

Loaded Potato

CrossFit Surmount – CrossFitFront Squat (5 @ 40, 50, 60%)Weighted Plank Hold (Weight)1-minuteMetcon (Time)Hero “Randy” 150 power snatches (75/53)Partners need only complete 150 reps in whatever manner they choose, i.e., they need not take turns,...

Pace yourselves…

CrossFit Surmount – CrossFitRest 5 minutes between metcons.Metcon (AMRAP – Reps)With a partner 10-min AMRAP Power snatches (75/53) & box jump overs- As partner A completes 10 box jumps overs partner B completes as many PS as possible. – Score =...