S-A-T-U-R-D-A-Y

CrossFit Surmount – CrossFit Metcon (Time) Scummy One Hundred Partner Workout Complete 100 reps of the following: Box jumps (24/20) Jumping pull-ups KB swings (35/26) Walking lunges Knees to elbows Push presses (45/33) Back extensions Wall ball shots (20/14...

Christmas in July

CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit” 
AFAP 
1 wall crawl 2 handstand pushups 
3 chest to bar pull-ups
 4 stiff-legged deadlifts (95/63) 
5 back squats 6 ring dips 
7 box jumps (24/20)
 8 knees to elbows 9 Russian KB swings (52/35)...

Bodyweight Barbell Challenge

CrossFit Surmount – CrossFitMetcon (Time)A. Row for calories | bodyweight x .5/.4 B. Deadlifts | bodyweight x 100/80
 C. Back squats | bodyweight x 50/40 D. Shoulder to overhead | bodyweight x 35/28 E. 
Wall ball shots | bodyweight x 10/8 F. Pushups*- You are...

On, Cupid!

CrossFit Surmount – CrossFitBack Squat (Establish 1RM)Metcon (Time)AFAP 51 wall ball shots* Row 500mComplete 1 burpee for each missed wall ball shot and/or each time you rest (even holding medicine ball for the briefest of moments); complete burpees BEFORE...

12 Days of CrossFit

CrossFit Surmount – CrossFitMetcon (Time)“The 12 Days of CrossFit” AFAP 1 wall crawl OR muscle up (bar or ring) 2 Turkish get-ups (53/35) 3 handstand pushups 4 power cleans (95/63) 5 KB swings (53/35) 6 front squats (95/63) 7 box jumps (24/20) 8 toes to bar 9...