CrossFit Surmount – CrossFit

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

42 Thrusters 115/75lbs

42 Bar facing Burpees

42 Cal Row

You go, i go. One person working at a time

2: Metcon (AMRAP – Rounds and Reps)

42 Thrusters 95/65lbs

42 Bar facing Burpees

42 Cal Row

1: Metcon (AMRAP – Rounds and Reps)

42 Thrusters mod-heavy or db’s

42 Bar facing Burpees

42 Cal Row

Accessory Work

Bird dog + row

3 x 10/side

Rest 30 sec between sides and sets

https://www.youtube.com/watch?v=mGAvfbGuEC0