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