CrossFit Surmount – CrossFit

Some folks will begin with strength whilst others begin with conditioning.

Back Squat (3-6-9-12-12-9-6-max unbroken reps @ 55% of 1RM)

Every 1:10

Metcon (AMRAP – Reps)

Every 30 seconds for 10 rounds (5 minutes)

3, 4, or 5 ring dips

Metcon (Time)

3 RFT

Row 250m

25 burpees