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)