CrossFit Surmount – CrossFit
Back Squat (Build to a 1 rep max over 20 mins )
1: Metcon (Time)
For Time, in a Tabata Format
500/400 m row or run/bike/ski equivalent
40 Deadlifts 95/65
30/20 Push-ups (Or Box Dips)
25/15 DB Snatch
10 Box HSPU (Or DB press)
2: Metcon (Time)
For Time, in a Tabata Format
500/400 m row or run/ bike/ski equivalent
50 Deadlifts 135/95
30/20 Ring Dips
35/25 DB Snatch
10 Box HSPU
3: Metcon (Time)
For Time, in a Tabata Format
600/500 m Row or run/bike/ski equivalent
50 Deadlifts 185/125
40/30 Ring Dips
30 Alt. DB Snatch 50/35
10 Strict HSPU
Accessory Work
Devil wheel
5 x 5
Rest 2 minutes between sets