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