CrossFit Surmount – CrossFit

Overhead Squat

3 min to complete 3 reps at ascending weight. Score=heaviest set of 3.

**REST 2 MIN**

Overhead Squat

3 min to complete 2 reps at ascending weight. Score=heaviest set of 2.

**REST 2 MIN**

Overhead Squat

3 min to complete 1 rep at ascending weight. Score=single rep.

3: Metcon (4 Rounds for time)

E3MOMX4

12 Cal Row/bike/ski

8 alt DB Box Step-overs

2@50/35lbs

12 Burpee Box Jump over @24/20″

Score: Time of each round

2: Metcon (4 Rounds for time)

E3MOMX4

12 Cal Row/bike/ski

8 alt DB Box Step-overs

2@35/25lbs

10 Burpee Box Jump over @24/20″

Score: Time of each round

1: Metcon (4 Rounds for time)

E3MOMX4

12 Cal Row/bike/ski

8 alt DB Box Step-overs @light

8 Burpee Box Jump over @ low or step over @ high

Score: Time of each round

Accessory Work

4 rounds for quality

10 Barbell Hip Thrusts

30 sec/side Side plank