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

https://www.youtube.com/watch?v=CTRaCzE8pWU