CrossFit Surmount – CrossFit
Overhead Squat (5 x 3 ascending)
Metcon (Time)
4 rounds
20/16 cal Bike or Row or 200m run
20 alternating Front rack lunges @95/65
20 Burpees over bar, lateral
Time Cap: 22 minutes
Accessory Work
4 sets/arm
100′ DB OH carry
12 bottom up KB press
Rest 10 seconds between arms and sets