CrossFit Surmount – CrossFit
3/2A: Metcon (Time)
Back Squats
20 reps @75%
Score: Time
TC: 10mins
3/2B: Metcon (Weight)
Back Squats
20 reps @75%
Score: Weight
TC: 10mins
1: Back Squat
4 x 5 Squats @moderate
1min rest
*Learning to move well through
full range of motion as fatigue
sets in
3: Metcon (Time)
5 rounds for time
12 Front squats @155/105lbs
10 Power Cleans @155/105lbs
6 Strict HSPU
12min TC
2: Metcon (Time)
5 rounds for time
12 Front squats @135/95lbs
10 Power Cleans @135/95lbs
6 Piked HSPU
12min TC
1: Metcon (Time)
5 rounds for time
12 Front squats @moderate
10 Power Cleans @moderate
6 Strict DB press
12min TC
Accessory Work
3-5 Rounds
100′ Farmer Carry
100′ Sled Push
Rest as needed