CrossFit Surmount – CrossFit
Front Squat (5 sets of 3 at 70%)
EMOM 10
Odd: 3 Front squats @70% with tempo, 3 second descent.
Even: 5 Seated High Box Jumps
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 Clean Grip Deadlift @ 95/65
15 Knee or leg raises
200m Run/Row/Ski or 500M Bike
100m = 1 rep
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 Clean Grip Deadlift @ 155/105
15 TTB
500m Row/Ski or 1250 Bike
100m = 1 rep
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 Clean Grip Deadlift @225/155
30 TTB
500m Row/Ski or 1250 Bike
100m = 1 rep
Accessory Work
Seated leg raise
4x20sec on 40sec off