CrossFit Surmount – CrossFit
OPT A: Metcon (Time)
“The 12 Days of CrossFit”
AFAP
– 1 rope climb or wall crawl
– 2 TGU (53/35)
– 3 pushups
– 4 pull-ups
– 5 shoulder to overhead (85/63)
– 6 toes to bar
–
7 box jumps (24/20)
– 8 back squats
– 9 bent over rows
– 10 power cleans
– 11 sumo deadlift high pulls
–
12 x 12 (144) double unders
This is based upon the song “The 12 Days of Christmas.”
Rx +
– 1 muscle up
– 2 barbell TGUs
– 3 HSPUs
– 4 C2B pull-ups
– 5 shoulder to overhead (100/73)
– 6 knees to elbows
– 7 box jumps (30/24)
– 8 back squats
– 9 bent over rows
– 10 power cleans
– 11 SDHPs
–
12 x 12 (144) double unders
OPT B: Metcon (Time)
“The 12 Days of CrossFit”
AFAP
– 1 burpee
– 2 TGU (35/26)
– 3 pushups
– 4 ring rows
– 5 shoulder to overhead (75/53)
– 6 Abmat sit-ups
–
7 box step ups (20/16)
– 8 weighted air squats
(45/35)
– 9 bent over rows
– 10 power cleans
– 11 sumo deadlift high pulls
–
12 x 12 (144) single unders