CrossFit Surmount – CrossFit

Metcon (Weight)

5 sets

6 bent over rows/arm

6 db bench press/arm
These are all unilateral movements, meaning even in the bench press, one arm at a time

Metcon (Time)

For time

3 rounds

10 Overhead squat 95/65

10 Burpees over bar

– Rest 3 minutes

3 rounds

10 Power snatch 95/65

10 Pull-ups
RX+ Bar muscle-ups

Accessory Work

Rowing

4 x 60/50 cal

2:1 Work:Rest