CrossFit Surmount – CrossFit

Bulgarian Split Squat (3 x 12/leg w/ med ball)

Hug Med ball

* Rest 90 seconds between sets

* No rest between legs

1: Metcon (Time)

3 rounds for time

Run 600m

20 Deadlift @ moderate

15 Push ups (assisted with band, or on knees)

20 Wallballs @ light

*rest 1 minutes between rounds

2: Metcon (Time)

3 rounds for time

Run 800m

25 Deadlift @ 185/135

25 Strict DB press @ effort of 6/10

25 Wallballs @ 16/12

*rest 1 minutes between rounds

3: Metcon (Time)

3 rounds for time

Run 800m

25 Deadlift @ 225/155

20 strict HSPU

25 Wallballs @ 20/14

*rest 1 minutes between rounds

Accessory Work

Dragon fly hold @45°

5 x max time