CrossFit Surmount – CrossFit

Front Rack Lunge (3 sets 8/8 Front rack lunges @heavy across all set)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

250/200m Row or 625/500m Bike

9 Burpee to target 6″/4″

12 Pull-ups

2: Metcon (AMRAP – Rounds and Reps)

Amrap 10

250/200m Row or 625/500m Bike

9 Burpee to target

12 Assisted Pull-ups

1: Metcon (AMRAP – Rounds and Reps)

Amrap 10

150m Row or 375m Bike

6 Burpee to target

12 Ring rows

Accessory Work

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

https://youtu.be/TmdPyoKGEBc