CrossFit Surmount – CrossFit

Back Rack Lunge (5 x 2/2, AHAP)

Athletes will unrack the bar and lunge forward for 2 steps on one

side and then two steps on the other.

1: Metcon (Time)

21-15-9-6-3

Deadlift @ moderate

Med Ball Squats (hugging)

50 Single unders between sets*

*Attempt a double under every 10 reps

2: Metcon (Time)

15-12-9-6-3

Deadlift 155/105lbs

Wallballs 16/12lbs

30 Double unders between sets

3: Metcon (Time)

21-15-9-6-3

Deadlift 225/155lbs

Wallballs 20/14lbs

50 Double unders between sets

Accessory Work

Poliquin Step-up

3 x 8/side

Tempo: 3-0-X-0

Rest 60 seconds between sets

https://www.youtube.com/watch?v=3vcZTZNNP-A