CrossFit Surmount – CrossFit
Metcon (Weight)
E2MOM x 5
Weighted Ring Dips –
3 reps has heavy as you can go
Metcon (6 Rounds for time)
E3MOM for 18 minutes:
2 rounds of
10 Overhead Squats (95/65)
10 Burpees over the bar
If you can complete 2 rounds under 2 minutes, add 2 reps to both exercises
Accessory Work
3 sets:
5/5 Bird dog
5/5 Dead bug