CrossFit Surmount – CrossFit

3: Metcon (Time)

5 rounds

12 CTB

15/12 Cal Bike or Row or Ski or

200m run

2: Metcon (Time)

5 rounds

12 Assisted CTB or 12 Pull-ups

15/12 Cal Bike or Row or Ski or 200m run

1: Metcon (Time)

5 rounds

12 Body rows (rings or bar)

8-10 Cal Bike or Row or Ski or 200m run

Accessory Work

5 sets

5/5 Deep Squat Pallof Press

5/5 Bird dog + band row