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