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