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