CrossFit Surmount – CrossFit

Metcon (7 Rounds for time)

E3MOMX7

10-15 Cal Bike/Row/Ski

10-15 Cal Bike/Row/Ski

8-12 Burpees

*Use two different types of machines.

Example:

15 Cal Row

12 Cal Bike

10 Burpees

Score: Time of every set (7 scores)

Accessory

Cool down 3-4 minutes on bike or

rower

Lower Body Flow