CrossFit Surmount – CrossFit
Metcon (Weight)
5 sets
6 bent over rows/arm
6 db bench press/arm
These are all unilateral movements, meaning even in the bench press, one arm at a time
Metcon (Time)
For time
3 rounds
10 Overhead squat 95/65
10 Burpees over bar
– Rest 3 minutes
3 rounds
10 Power snatch 95/65
10 Pull-ups
RX+ Bar muscle-ups
Accessory Work
Rowing
4 x 60/50 cal
2:1 Work:Rest