CrossFit Surmount – CrossFit
30 sec Bike (Max Cal) (Calories)
Bike Max cal in 30 sec
Score: Cals in 30 sec of effort
2 min rest
EMOM X 10
30 sec @70-80% of avg speed of the test
30 sec Row (Max Cal) (Calories)
Row Max cal in 30 sec
Score: Cals in 30 sec effort
2min rest
EMOM X 10
30 sec @70-80% of avg speed of the test
Metcon
E5MOM x 4 (20min)
3: Metcon (4 Rounds for time)
2 rounds
10 OH Squats 95/65lbs
50 Double unders
2: Metcon (4 Rounds for time)
2 rounds
10 OH Squats @65/45
25 Double unders
1: Metcon (4 Rounds for time)
2 rounds
10 OH Squats @light
50 Single unders
Accessory Work
3 rounds
20 Banded Good morning
30 sec/elbow Side planks