Running & Pulling

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. Metcon (Time) 4-8-12-12-8-4 strict...

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...

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...

Wood

CrossFit Surmount – CrossFit Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May...

Memorial Day Murph

CrossFit Surmount – CrossFit Sessions at 8:30 and 9:45 only! Arrive early to warm up and set up on your own. We’ll begin promptly at 8:35 and 9:50. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest...