CrossFit Surmount – CrossFit
Metcon (Time)
“The 12 Days of CrossFit”
AFAP
1 handstand pushup (scale to wall crawl)
2 Turkish get ups (1/arm)
3 pull-ups
4 stiff-legged dead-lifts (95/63)
5 front squats
6 ring dips
7 box jumps (24/20)
8 toes to bar
9 KB swings (53/35)
10 wall ball shots (20/14 & 10/9)
11 sumo deadlift high pulls
12 x 12 (144) double unders
Luke encourages Janet to rest whilst she’s completing 100 pushups. Best. Mascot. Ever.