CrossFit Surmount – CrossFit
Back Squat (Heavy 3, w/ :02 pause at parallel)
Work up to a heavy 3 reps with a 2 seconds
pause at parallel on the descent.
No Fails!
1: Metcon (2 Rounds for time)
E10MOM x 2
20 burpees
20 DB step ups 20/15 (1DB)
20 Box Step-ups
20 DB squats 20/15 (1DB)
2: Metcon (2 Rounds for time)
E10MOM x 2
25 burpees
25 DB step ups 40/25 (1DB)
25 Box Jumps
25 DB squats 40/25 (1DB)
3: Metcon (2 Rounds for time)
E10MOM x 2
30 burpees
30 DB step ups 50/35 (1DB)
30 Box Jumps
30 DB squats 50/35 (1DB)
Accessory Work
Reverse Hypers on Swiss ball or GHD
3 x 20