CrossFit Surmount – CrossFit


6 x 3 Tempo HSPU: 3 second descent, 2 second hold at bottom, then up.

These kind of sessions are you help you train your

positions and your upper back/shoulder endurance so that you

don’t rely bouncing off the ground on your head. Remember, safety


Scale options: seated DB press with same tempo or pike press

Metcon (Time)

5 rounds:

10 strict pull ups

15 Deadlifts @ 225/155

50 double unders

Accessory Work

4 sets

6 Half kneeling landmine press/arm @


8 bent over lat pull downs

10 Bent over reverse flies @ light