CrossFit Surmount – CrossFit

Don’t forget run club tonight 6:30 @ Southern Peak!

Metcon

3: Metcon (4 Rounds for reps)

4 x 4 minutes AMRAP

* 2 minutes rest between each

* Restart at beginning for each AMRAP

1,2,3,4, etc. Deadlifts @275/185 lbs

4,8,12,16, etc. Cal Bike/Row/Ski
Score: (4 scores) total reps reached on each amrap

2: Metcon (4 Rounds for reps)

4 x 4 minutes AMRAP

* 2 minutes rest between each

* Restart at beginning for each AMRAP

1,2,3,4, etc. Deadlifts @225/155 lbs

4,8,12,16, etc. Cal Bike/Row/Ski
Score: (4 scores) total reps reached on each amrap

1: Metcon (4 Rounds for reps)

4 x 4 minutes AMRAP

* 2 minutes rest between each

* Restart at beginning for each AMRAP

1,2,3,4, etc. Deadlifts @moderate

4,8,12,16, etc. Cal Bike/Row/Ski
Score: (4 scores) total reps reached on each amrap

Accessory Work

Bulgarian Split Squat w/back rack barbell

12 min – Alternate Every 90 seconds

Odd: 12 reps left leg

Even: 12 reps right leg