CrossFit Surmount – CrossFit

Bent Over Row (Complete 3 reps EMOTM for 9 minutes)

Increase weight as form and execution improve.

Metcon (12 Rounds for reps)

AMRAP

1-min rnds; 30-second rest between rnds

A. Headstand/handstand hold (secs)

B. GHD/Abmat sit-ups

C. GHD/Abmat back extensions

D. Hollow rocks
Rotate through rnds 3x

Plank Hold (Establish 1RM 1-min weighted plank hold)