CrossFit Surmount – CrossFit
Metcon (Weight)
EMOM x 12
Even minutes: 1 front squat
Odd minutes: 3 back squats
*use 90% of 1RM Front squat
Metcon (Time)
500m Row
50 Medball sit-ups (20/14)
100 Medball ground to shoulder (alternating shoulder)
50 Medball sit-ups
Metcon (No Measure)
Accesory Work, on your own:
3 Sets, Not for Time:
7 Pausing Barbell Rows (1 second)
14 Kneeling Single Arm Presses (7 each side) -(Unbroken each time, moderate load.
21 Glute Bridges