Lock Your Elbows!

CrossFit Surmount – CrossFit Metcon (Weight) Press 1-10-1-20-1-30 reps Post total load (add up all six barbell loads). Metcon (AMRAP – Reps) 5-min AMRAP Cash in with 3 rope climbs Then max rep pull-ups

“Crain”

CrossFit Surmount – CrossFitCrain (Time)2 Rounds for time of: 34 Push-ups 50-Yard Sprint 34 Deadlifts, 135# 50-Yard Sprint 34 Box Jumps, 24″ 50-Yard Sprint 34 Clean and Jerks, 95# 50-Yard Sprint 34 Burpees 50-Yard Sprint 34 Wall-Ball Shots, 20# 50-Yard...

Babs

AnnouncementsIt’s Pirate Day tomorrow at CrossFit Surmount’s Kids class! The fun begins at 12:15. First time visitors please early to sign waiver. Remember, the first class is free!CrossFit Surmount – CrossFitBarbara (Time)Five Rounds for time: 20...

Mates

CrossFit Surmount – CrossFit Metcon (Time) In teams of 3 or 4 150 pushups | plank 150 pull-ups | hang from bar 150 Russian KB swings (53/35) | waiter’s hold 150/leg alternating leg lunges | hold bottom of squat (45/35) 150 deadlifts (135/113) | hold top of...

Coach Nick

CrossFit Surmount – CrossFit Metcon (Time) “Nolan” AFAP – 10 pull-ups – 20 pushups – 30 Abmat sit-ups Run ladder of 200m, 400m, 800m, 1mile, 800m, 400m, & 200m Begin with pull-ups, pushups, sit-ups and then run 200m. The 3...