CrossFit Surmount – CrossFit

Metcon (Time)

1000m Row or Run

50 Push-ups

30 Overhead Squats (95/65)

750m Row or 800m Run

50 Push-ups

30 Overhead Squats

500m Row or 400m Run
Depending on class size, either stagger start or sub run for the row (1000, 800, 400)

Accessory Work

4 x 15 Pike Pulls

https://www.youtube.com/watch?v=GxOAf5xN9-8&feature=youtu.be