CrossFit Surmount – CrossFit

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

%’s are off of 90% of your 1 rep max

Metcon (AMRAP – Reps)

First 4 minutes:

10 Toes to bar

30 Double unders

15 Squat cleans (75/53)

Next 4 minutes:

10 Toes to bar

30 Double unders

13 Squat cleans (95/73))

Next 4 minutes:

10 Toes to bar

30 Double unders

11 Squat cleans (115/95)

Next 4 minutes:

10 Toes to bar

30 Double unders

9 Squat cleans (135/115)

Next 4 minutes:

10 Toes to bar

30 Double unders

7 Squat cleans (155/135)
Athlete moves onto next 4 minute cycle when complete with reps. If unable to complet reps in 4 minute cycle, the workout is over