CrossFit Surmount – CrossFit

1: Metcon (Time)

For Time

– Row 1000m row (or run 800)

3 roumnds

7 HPC @ 7/10 in effort

12 Front Squats @ same as HPC

– Row 1000m (or run 800)

3 rounds

12 BJ @ 30/24’’

7 S2O @ same BB or reduce weight if necessary

2: Metcon (Time)

For Time

– Row 1500m (or run 1200)

3 rounds

10 HPC @ 135/95 lbs

15 Front Squats @ 135/95 lbs

– Row 1500m (or run 1200)

3 rounds

15 BJ @ 24/20’’

10 S2O @ 135/95 lbs

3: Metcon (Time)

For Time

– Row 1500m (or run 1200)

3 rounds

10 HPC @ 185/135

15 Front Squats @ 185/135

– Row 1500m (or run 1200)

3 rounds

15 BJ @ 30/24’’

10 S2O @ 185/135

Accessory Work

Death march

3 x 50′ @AHAP

Rest 60 seconds between sets

https://www.youtube.com/watch?v=jtEFBlCZxf8