CrossFit Surmount – CrossFit

Weighted Step-ups (5 x 3/leg)

Barbell in back rack. Pick a box height where knee is just slightly above 90 degrees

1: Metcon (4 Rounds for time)

E5MOM X 4

350m Rowing

20 air squat

15 push ups, on knees or to a plate (under chest)

2: Metcon (4 Rounds for time)

E5MOM x 4

400m run

30 air squats

20 push ups

3: Metcon (4 Rounds for time)

E5MOM x 4

400m Run

30 air squat

30 push ups