CrossFit Surmount – CrossFit
Front Squat (6 x 4 @ 80%)
1: Metcon (Time)
4 rounds
20 Sit ups or Hanging Knee Raises
30/20 Cal Run-Row-Ski-Bike*
20 DB reverse lunges @ 25/15 lbs
*If you run outside, run 400m
2: Metcon (Time)
4 rounds
30 TTB OR swinging leg raises
30 Cal Run-Row-Ski-Bike*
30 DB reverse lunges @ 35/20 lbs
*If you run outside, run 400m
3: Metcon (Time)
4 rounds
30 TTB
30 Cal Run-Row-Ski-Bike*
30 DB reverse lunges @ 50/35 lbs (2 DBs)
* If you can run outside, run 400m
Accessory Work
4 rounds
10/8 Cal Sprint
Rest 30 seconds
20/15 Cal Sprint
Rest 60 seconds
30/20 Cal Sprint
Rest 3 minutes