CrossFit Surmount – CrossFit

Back Squat (2 x 15)

Lots of reps here, warm up well, then go for 2 sets of 15 as heavy as possible.

Metcon (Time)

3 rounds, each for time

Run 800 m

25 burpees

25 pull ups

*Rest 2 minutes between sets
RX+ Chest 2 bar pull-ups

Accessory Work

4 sets

10 windmills (5/side) https://www.youtube.com/watch?v=ITSmgn_BQgY&feature=youtu.be

10 Turkish get ups (5/side)