CrossFit Surmount – CrossFit

1r: Metcon (Time)

3 rounds

25 Air squats

50 Single unders attempting a double under every 10 reps

right into

21-15-9 DB box step overs (unweighted)

Right into

30 Burpees

2: Metcon (Time)

3 rounds

25 DB Front Squat 2 x 35/25lbs

30 Double unders

right into

21-15-9 DB box step over 2 x 35/25lbs

30 Double-unders

Right into

30 Burpee over DBs

3: Metcon (Time)

3 rounds

25 DB Front Squat 2 x 35/25lbs

50 Double unders

right into

21-15-9 DB box step over 2 x 35/25lbs

50 Double-unders

Right into

50 Burpee over DBs

BW: Metcon (Time)

5 rounds

400m run

25 push ups

50 Double unders (30 jumping Jacks)

25 Toe Touches

Accessory Work

Weighted side plank

3 x 40 seconds/side @50/35

Rest 60 seconds between sets

No rest between sides

https://www.youtube.com/watch?v=nN-7Q1RqWoI