CrossFit Surmount – CrossFit

3: Metcon (Time)

3 rounds:

50 Burpee to a target

60 KB swings @53/35#

Score: Time

TC: 27mins

2: Metcon (Time)

3 rounds:

30-50 Burpee to a target

30-60 KB swings or Russian KB swings

@53/35#

Score: Time

TC: 27mins

1: Metcon (Time)

3 rounds:

30 Burpees

60 Russian KB swings @Light

Score: Time

TC: 27mins

Accessory Work

EMOM x 4

Odd: Bike/Row/Ski

Even: 1 Air squat every 3,5,7,10

seconds

Then:

3 sets:

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions