CrossFit Surmount – CrossFit

Back squat (3 x 5 @ 70%)

Rest 60 seconds between sets

Score: Weight used across each set

3: Metcon (Time)

8 rounds

4 Bar Muscle-ups

6 Deadlift @185/125

8 DB Thrusters @2×50/35

Time Cap: 18mins

2: Metcon (Time)

8 rounds

2 Bar muscle/4 jumping bar MU/4 p-ups

6 Deadlift @155/105

8 DB Thrusters @2×35/25

1: Metcon (Time)

8 rounds

4 Jumping CTB @ controlled eccentric

6 Deadlift @light

8 DB Thrusters @2xlight

Accessory Work

Core work!!

3 sets

10 seconds L-sit Hold on Parallette or

floor

20 fast sky touches

Rest 60 sec