CrossFit Surmount – CrossFit

Front Squat (5 x 5 @ 65%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes:
12 Pull ups strict
400M Run
12 weighted step up overs @ 24/20’’
Dumbbell weight for step overs – use 2 that equal or are close to 50% of your bodyweight

Accessory Work

3 sets
 15 glute bridge with feed on med ball
 10 prone angels

15 back extensions