CrossFit Surmount – CrossFit
Front Squat (6 x 3 @ 80%)
Rest 2 minutes between sets
2: Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
21 Pull-ups, Jumping or assisted
15 Deadlift @ 155/105 lbs
9 Over Unders @ lower bar, jumping over
1: Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
21 Ring rows
15 Deadlift @ 95/65 lbs
9 Over Unders @ lower bar, steping over
3: Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
21 pull ups
15 deadlifts 225/155 lbs
9 Over Unders @ 30/24″
Accessory Work
Parallette supported banded face pull
3 x 12
Hold each rep for 2 seconds
Rest 60 seconds between sets
https://www.youtube.com/watch?v=gQSgSAyXaOQ