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