CrossFit Surmount – CrossFit

Push Press (3 x 5)

Pick a weight you’ll stick with for all 3 sets that challenging, but manageable to cycle through

Metcon (AMRAP – Reps)

With a partner:

6 rounds –

2 minutes for max calories on rower, switch at 1 minute mark.

2 minutes max box jump overs (24/20), switch every 5.

Rest 1 minute
Rotate each round who starts on the rower.

Accessory Work

100 Russian twists w/ plate or med ball


3 x 100′ double KB overhead walk