Latest News From SuMMit

box1wod

01/30/2015

Main – CrossFit Metcon (Weight) EMOTM: 5 min High hang clean Front squat High hang squat cleanstart at 40-45% and build during rest up to 70% Metcon (Time) Jackie on a boat: 1000m row 50 Thrusters 45/35 30 Ring rowsRx

box1wod

01/29/2015

Main – CrossFit Metcon (No Measure) Kettlebell Windmill 2 sets of 10 with low hold 2 sets of 10 with high hold * After each set 10 H2H Russian swings Metcon (Time) Partner: Hold on 1.0 Handstand hold 80 AKBS

box1wod

01/28/2015

Main – CrossFit Metcon (Time) For time: 100 squat 80 DUs (4:1) 60 Mtn. climbers (r/l=2) 40 Jumping pull-ups (RX will be from the ground) 20 Hollow rocks 10 Calorie row *20 minute time cap**Cash out: 2 min couch stretch