CrossFit Surmount – CrossFit
Front Squat (3 @ 60% 3 @ 70% 3 x 3 @ 80%)
Metcon (Time)
3 rounds
400m run
20 DB step ups 50/35 @ height of just below
90 degrees in the leg.
200m run
15 KBS 53/35
Accessory Work
4 sets
12 bent over row
8 behind the neck snatch grip push press