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