CrossFit Surmount – CrossFit

Metcon (Weight)

EMOM x 12

Even minutes: 1 front squat

Odd minutes: 3 back squats

*use 90% of 1RM Front squat

Metcon (Time)

500m Row

50 Medball sit-ups (20/14)

100 Medball ground to shoulder (alternating shoulder)

50 Medball sit-ups

Metcon (No Measure)

Accesory Work, on your own:

3 Sets, Not for Time:

7 Pausing Barbell Rows (1 second)

14 Kneeling Single Arm Presses (7 each side) -(Unbroken each time, moderate load.

21 Glute Bridges