CrossFit Surmount – CrossFit

Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90% )

Percentages based off 90% of 1 rep max

Metcon (15 Rounds for time)

EMOM for 15 minutes:

Minute 1: 20 KB swings (53/35)

Minute 2: 20 Sit-ups

Minute 3: 20 Back extensions

Minute 4: 15/12 Calorie Row

Minute 5: 40 Mountain climbers (20/per leg)
RX+ GHD Sit-ups, GHD back extensions