CrossFit Surmount – CrossFit
Push Press (4 sets: 5 strict to 5 push)
Increase as able
Shoulder Press (Above scheme)
record shoulder press # here
1: Metcon (Time)
21-15-9
– Front Squats @ 65/45 lbs
– Med ball or slam ball ground to shoulder (heavy, alternate shoulder each rep)
– Run 200m-200m-200m
2: Metcon (Time)
21-15-9
– Front Squats @ 95/65 lbs
– Med ball or slam ball ground to shoulder (heavy, alternate shoulder each rep)
– Run 400m-200m-100m
3: Metcon (Time)
21-15-9
– Front Squats @ 115/75 lbs
– Med ball or slam ball ground to shoulder (heavy, alternate shoulder each rep)
– Run 400m-200m-100m