CrossFit Surmount – CrossFit

Deadlift (6 x 5 @ 60-70%)

3: Metcon (Time)

3 rounds for time

15 Renegade row 2 x 50/35 lbs*

100m Farmers Carry 2×50/35 lbs

* This version of the renegade row includes

the push up in between each row.

2: Metcon (Time)

3 rounds for time

15 Renegade row 2 x 35/15 lbs*

100m Farmers Carry 2x 35/15 lbs

* This version of the renegade row includes

the push up in between each row.

1: Metcon (Time)

3 rounds for time

15 Renegade row – unweighted w/ hip tap

100m Farmers Carry 2 x light KB/DB

* This version of the renegade row includes

the push up in between each row.