CrossFit Surmount – CrossFit

Metcon

A: Metcon (Time)

Accumulate for time:

4km Row/10K bike

100 DB box step overs 24/20″ + 2×50/35lbs

Partition the reps any way you’d like
Level 2

Accumulate for time:

4km Row/10K bike

100 DB box step overs @24/20″ + 2×35/25lbs

Level 1

Accumulate for time:

2.5km Row/7500m

100 DB box step overs @low + 2xlight

Extra Accessory

Metcon (No Measure)

RDL Airplane

Accumulate 10 repetitions/side
Don’t skip these. Improving your hips and ankle stability is important and helpful for:

– Squat efficiency

– Pistols stability and efficiency

– preventing injury

and much more.

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