CrossFit Surmount – CrossFit
Back Squat (Every 30 seconds for 3 minutes 1 squat @ 85% )
Then max reps @ 90%
Metcon (AMRAP – Rounds and Reps)
Amrap 16 minutes
8 DB snatch 50/35 (4 each arm)
8 burpee box jump overs 24/20’’
8 Wallballs @ 20/14
Accessory Work
Silverback swings
4 x 50′
https://www.youtube.com/watch?v=m-QCuNNGOic