CrossFit Surmount – CrossFit

Metcon (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Forward rolls & pull-ups
Substitute box step overs for forward rolls if necessary.

Press (@ 65 – 75% of 1RM)

EMOTM for 12 minutes

Min 0-5 | 3 reps

EMOTM

Min 5-9 | 2 reps

EMOTM

Min 9-12 | 1 rep