CrossFit Surmount – CrossFit
Some folks will begin with strength whilst others begin with conditioning.
Back Squat (3-6-9-12-12-9-6-max unbroken reps @ 55% of 1RM)
Every 1:10
Metcon (AMRAP – Reps)
Every 30 seconds for 10 rounds (5 minutes)
3, 4, or 5 ring dips
Metcon (Time)
3 RFT
Row 250m
25 burpees