No Burpees!

CrossFit Surmount – CrossFitMetcon (Time)175 wall ball shots (20/14 & 10/9) Work 30 seconds; rest 30 seconds STRICT 20-minute time cap Complete reps at heavier weight and/or higher target for Rx+For Rx+, do NOT allow medicine ball to drop to floor after...

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)...

Every Other

CrossFit Surmount – CrossFitYou must complete work within 90 seconds, i.e., minimum of 30 seconds rest between rounds.OPT A: Metcon (AMRAP – Reps)Every other minute for 30 minutes (15 rounds) – Row 10 calories – 3 wall crawls – 7 Russian...

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...

Team America!

CrossFit Surmount – CrossFitFront Squat (10 min to work up to your heaviest set of 3 reps)Metcon (Time)Team Workout In teams of 3 or 4 12 wall crawls 12 rope climbs 10m waiter’s carry 24 times (44/26) 72 power cleans (95/73) 72 power snatches (75/53) 120...