CrossFit Surmount – CrossFit

1: Metcon (Time)

24-21-15-9

Goblet Squat (1 DB/KB mod weight)

Start w/ a 400m run, then between each set..

400m run

200m run

200m run

2: Metcon (Time)

24-21-15-9

Goblet Squat (1 DB/KB mod weight)

Start w/ a 800m run, then between each set..

600m run

400m run

200m run
Can also use pair of KBs similar weight

3: Metcon (Time)

24-21-15-9

DB Front Squat (pair of 50s/35)

Start w/ a 800m run, then between each set..

600m run

400m run

200m run
Can also use pair of KBs similar weight

Good Mornings (3 x 10, wide stance)