CrossFit Surmount – CrossFit
Back Squat (1 rep max! 20 minutes)
1: Metcon (Time)
5-2-3-2-1
Seated rope pull up to stand
5-4-3-2-1
Thrusters @ moderate
2: Metcon (Time)
2-2-2-2-2
Rope Climb
5-4-3-2-1
Thrusters @115/75
3: Metcon (Time)
5-4-3-2-1
Rope Climb
5-4-3-2-1
Thrusters @155/105
Accessory Work
3 rounds
20 V-UPs
50′ med ballLunges, Carry with bearhug