CrossFit Surmount – CrossFit
Front Rack Lunge (EMOTM for 12 min)
Bar starts from the floor.
@ 55 to 65% of 1RM; increase weight as form and execution improves.
Min 0-5 | 3/leg
Min 5-10 | 2/leg
Min 10-12 | 1/leg
Metcon (3 Rounds for reps)
5-min AMRAP
5 stiff-legged deadlifts (115/83)
5 jump overs (barbell, parallette, bench)
Rest 2 minutes
5-min AMRAP
Row maximum number of calories
Rest 2 minutes
5-min AMRAP
5 SDHPs
5 jump overs (barbell, parallette, bench)