CrossFit Surmount – CrossFit

Metcon

3: Metcon (AMRAP – Rounds and Reps)

25 minutes amrap

8 TTB

16 KB Swings 53/35

100m Run or Row

1 min rest between amraps
Score: rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

25 minutes amrap

4 TTB or 8 TT Eye level

16 Russian KBS 53/35 lbs

100m Run or Row

1 min rest between amraps
Score: rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

25 minutes amrap

8 V-ups

16 Russian KBS @light

100m Run or Row

1 min rest between amraps
Score: rounds + reps

Accessory Work

3 sets

Rest 60-90 sec between

8 Seal row (1 sec at top)

https://youtu.be/zAa-JsNNCwg

Max Pullover (1 sec hold at bottom)

https://youtu.be/tcHaHIQStsk

* If you cannot perform a Seal row , you can replace with a DB Bent over row supported by a box