Hotshots

CrossFit Surmount – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Scale as necessary. Do not, however, complete kipping pull-ups.

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...

Wishbone

CrossFit Surmount – CrossFit OPT A: Metcon (Time) 3 rounds for time of: 50 GHD sit-ups 25 strict handstand push-ups Scale to V-ups or Abmat sit-ups and push ups or DB presses OPT B: Metcon (Time) 3 rounds for time of: 50 hip extensions 25 strict pull-ups Scale...

Push & Pull

CrossFit Surmount – CrossFitA1: Push Press (5 reps @ 65, 75, and 85% – 90% 1RM)A2: Bent Over Dumbbell Reverse Fly (7 – 10 reps immediately following push press)B1: Strict Pull-up (EMOTM for 10 min odd # min up to 10 unbroken reps)B2: Strict...