CrossFit Surmount – CrossFit

Shoulder Press (3 sets)

3 sets

1 rep @ 1 & 1/4

2 reps @ Full range @2sec pause overhead

Rest 2mins between sets

Heavy as possible with no failed reps

3: Metcon (Time)

For time

1000m Row/2500m Bike

30 HSPU

1000m Row/2500m Bike

2: Metcon (Time)

1000m Row/2500m Bike

15 HSPU or 30 Feet elevated

piked hspu

1000m Row/2500m Bike

1: Metcon (Time)

750m Row/1875m Bike

30 push-ups

750m Row/1875m Bike