CrossFit Surmount – CrossFit

Metcon

3: Metcon (Time)

For time:

3k m Ski/Row or Bike 7,500m

Every 2 mins complete:

8 Burpees

10 KB swings @70/53Kg

Scoring: Time

TC: 30mins

2: Metcon (Time)

For time:

3k m Ski/Row or Bike 7,500m

Every 2 mins complete:

6 Burpees

8 KB swings @53/35Kg

Scoring: Time

TC: 30mins

1: Metcon (Time)

For time:

2k m Ski/Row or Bike 5k m

Every 2 mins complete:

5 Burpees

8 KB swings @moderate

Scoring: Time

TC: 30mins

Accessory Work

Banded Single leg RDL

3 x 10/leg

Rest 30-45 sec between legs and sets

Hold 2 sec at bottom + explode up

https://www.youtube.com/watch?v=ebn6QaiMZ4g