CrossFit Surmount – CrossFit

3: Metcon (30 Rounds for time)

EMOM 30mins

8 KB swings 70/44

10 push-ups

8 Pistols

2: Metcon (30 Rounds for time)

EMOM 30mins

8 KB swings 53/35

10 push-ups

12 Box elevated Pistols or alternating high

box step ups

1: Metcon (30 Rounds for time)

EMOM 30mins

8 Russian KB swings @moderate

10 Hand elevated push-ups

8-12 Air squats*
*Athletes who are comfortable enough with

the air squat can choose a closer stance

squat as long as the bodyweight stays balanced about the foot. A closer stance will

help add instability, good training towards

achieving pistols.