CrossFit Surmount – CrossFit
Back Squat (1 and a quarter squat, 5 x 5 @ 65% )
Each rep goes to below parallel, come a quarter way back up, then back to the bottom of the squat before rising to full extension
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M run
10 Box Jumps (24/20)
10 Decline Push-ups (feet on box)
10 Dumbell bent over rows
Weight for dumbells is 50/40% of bodyweight.
Example: 100 pound female needs 40# total of DB’s, thus 20 in each hand