CrossFit Surmount – CrossFit

Metcon

3: Metcon (Weight)

EMOM 28 mins

Min 1- 30 second elbow plank

Min 2- 25 Air squats

Min 3- 100′ Farmers Carry @Heavy KB’s

Min 4- 50 Double unders

Score: Weight on the farmers carry

2: Metcon (Weight)

Min 1- 20 second elbow plank

Min 2- 20 Air squats

Min 3- 100′ Farmers Carry @Heavy KB’s

Min 4- 25 Double unders

1: Metcon (Weight)

Min 1- 15 second elbow plank

Min 2- 10-15 Air squats

Min 3- 100′ Farmers Carry @Moderate KB’s

Min 4- 30sec Double under attempts

Accessory Work

5×5/side Bottom up KB Strict Press to improve shoulder stability