CrossFit Surmount – CrossFit
Front Squat (4 x 2 @90%+)
Rest 3-4 minutes between reps
1: Metcon (AMRAP – Rounds and Reps)
Amrap 14
12/10 Cal Row./Bike/Ski
10 Burpees
8 Hang Power Clean @ 75/55
2: Metcon (AMRAP – Rounds and Reps)
Amrap 14
12/10 Cal Row./Bike/Ski
10 Burpees
8 Hang Power Clean @115/75
3: Metcon (AMRAP – Rounds and Reps)
Amrap 14
12/10 Cal Row./Bike/Ski
10 Burpees
8 Hang Power Clean @135/95
Accessory Work
Banded single leg hip thrust
https://www.youtube.com/watch?v=UVWPZGMARFE
3 sets/leg
3x
10 seconds max rep
10 seconds hold at the top
Nor rest between legs, no rest between sets