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