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.