CrossFit Surmount – CrossFit

Back Squat (Heavy set of 2)

Work up to a heavy set of 2 reps with a 3 second pause at the bottom.

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

8 Heavy Deadlift @ Challenging but unbroken.

8 Burpees Jumping Pull-up

*Rest 3 minutes

AMRAP 6 minutes

16 DB Front rack Lunges @ 20/10

8 Cal Bike/Ski/Row

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

8 Deadlift @ 185/135 lbs

8 Burpees Pull-up

* Rest 3 minutes

Amrap 6

16 DB Front rack Lunges @ 40/25 lbs (2 DBs)

8 Cal Bike/Row/Run

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

8 Deadlift @ 225/155 lbs

8 Burpees Pull-up

* Rest 3 minutes

Amrap 6

16 DB Front rack Lunges @ 50/35 lbs (2 DBs)

8 Cal Bike/Row/Run

Accessory Work

Barbell Step up on box @hip above 90°

*Back Rack

3 x 10/leg

Rest 60 seconds after second leg

As heavy as possible