CrossFit Surmount – CrossFit
Back Squat (E:90 x 9)
Sets 1,2,3: 6 reps @65%
• Sets 4,5,6: 5 reps @70%
• Sets 7,8,9: 4 reps @75
AT HOME NO Equipment:
15sec/leg pistol squat @as low as possible
+
20sec Seated Pike up hold
Metcon (Time)
5 rounds:
5 Power cleans (225/155 , “heavy-ish”)
20/16 cal/200m run/15 burpees
30 Double unders
At home partial equipment:
10 DB power cleans
20 cal/200m/15 burpees
30 Double Unders
At home NO equipment:
10/10 Odd object single leg Romanian DL
15 burpees
30 jumping jacks
H: Metcon (10 Rounds for time)
E(4)MOM x 10
Run 200 or Bike 750
20 Wall balls or squats with object
15 burpees
Shorten the workout by doing 5 rounds.