CrossFit Surmount – CrossFit

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Accessory Work

5 sets

12 pike pulls, feet on rower

12 hollow body band lat pull

12 half kneeling palloff press (6/side) use a

heavy band https://youtu.be/CGsN4yhGHmw