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