CrossFit Surmount – CrossFit

Metcon (Weight)

Half kneeling one arm press

6 x 6/side
Banded version: https://www.youtube.com/watch?v=7lOvbQlgmB4&feature=youtu.be

Metcon (8 Rounds for time)

Every 2 Minutes, on the Minute for 16 minutes

Run 200M

10 Burpees

Accessory Work

3 sets:

20 hollow rocks

20 Russian twists

10 Bird dogs each side