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