CrossFit Surmount – CrossFit
Back Rack Lunge (5 x 2/2, AHAP)
Athletes will unrack the bar and lunge forward for 2 steps on one
side and then two steps on the other.
1: Metcon (Time)
21-15-9-6-3
Deadlift @ moderate
Med Ball Squats (hugging)
50 Single unders between sets*
*Attempt a double under every 10 reps
2: Metcon (Time)
15-12-9-6-3
Deadlift 155/105lbs
Wallballs 16/12lbs
30 Double unders between sets
3: Metcon (Time)
21-15-9-6-3
Deadlift 225/155lbs
Wallballs 20/14lbs
50 Double unders between sets
Accessory Work
Poliquin Step-up
3 x 8/side
Tempo: 3-0-X-0
Rest 60 seconds between sets
https://www.youtube.com/watch?v=3vcZTZNNP-A