CrossFit Surmount – CrossFit

Back Squat (3 @ 60%, 3 @ 70% , 4 x 3 @ 80%)

Metcon (Time)

2 rounds

1km row or ski

25 Devil press @ 45/25 (pair)

1km run

25 Sit-ups

2km Bike

4 Rope climbs
Based on class size, can do the row/ski/run/bike in any order

Accessory Work

4 sets

25′ silverback swings @ heavy

10 squat pull throughs

then if time allows:

4 sets

8 bulgarian split squats/leg

16 leg extensions https://www.youtube.com/watch?v=N7Y0I5u4nxs&feature=youtu.be