CrossFit Surmount – CrossFit

Overhead Squat (5 x 3 ascending)

Metcon (Time)

4 rounds

20/16 cal Bike or Row or 200m run

20 alternating Front rack lunges @95/65

20 Burpees over bar, lateral
Time Cap: 22 minutes

Accessory Work

4 sets/arm

100′ DB OH carry

12 bottom up KB press

Rest 10 seconds between arms and sets