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