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CrossFit Surmount – CrossFit Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District,...

Summertime Challenge!

CrossFit Surmount – CrossFitA: Summertime Challenge Benchmark Part A (AMRAP – Reps)5-min AMRAP – 5 Box jump overs* – 10 Toes to bar | Knees to 90 | Abmat sit-ups*** Level III (30/24), Level II (24/16), & Level I (16/10) **Level III, II,...

Everybody’s waiting for the weekend!

CrossFit Surmount – CrossFitSumo Deadlift High Pull (EMOTM for 10 minutes working up to heaviest single)Min 0-3 complete 3 reps Min 3-6 complete 2 reps Min 6-19 complete 1 repDanny (AMRAP – Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24″ 20 Push...

Let’s try this again: Elvis Pressley

CrossFit Surmount – CrossFitBench Press (3×10)Complete 3 sets of 10 unbroken reps. Begin @ 45-55% of 1RM and increase weight for remaining 2 sets if possible.Metcon (AMRAP – Reps)10-min AMRAP 1, 2, 3… Power snatches (95/63) 10, 20, 30…...

One minute at a time

CrossFit Surmount – CrossFitBent Over Row (Complete 3 reps EMOTM for 9 minutes)Increase weight as form and execution improve.Metcon (12 Rounds for reps)AMRAP 1-min rnds; 30-second rest between rnds A. Headstand/handstand hold (secs) B. GHD/Abmat sit-ups C....