CrossFit Surmount – CrossFit

3: Metcon (Time)

3 rounds

40 KB swings @70/53lbs

200 Double unders

40 DB Thrusters @2×50/35lbs

100 Air squats

40 DB Push press @2×50/35lbs

2: Metcon (Time)

3 rounds

40 KB swings @53/35lbs

100 Double unders

40 DB Thrusters @2×35/25lbs

50-100 Air squats

40 DB Push press @2×35/25lbs

1: Metcon (Time)

3 rounds

40 KB swings @light or Russian @moderate

200 Single unders

40 DB Thrusters @moderate

50 Air squats

40 DB Push press @same as thrusters

Accessory Work

Cool down 3-4 minutes on bike or rower

Lower Body Flow