CrossFit Surmount – CrossFit

Weightlifting

1 Rep Max Back Squat! Use the guide to build to a heavy single rep

Back Squat

5 reps @ 35%

5 reps @ 45%

3 reps @ 55%

3 reps @ 60%

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

1 reps @ 80%

Metcon

12 min Time Cap

3: Metcon (Time)

30-20-10 TTB

10 DB step up overs after each round

@24/20″ + 2×50/35lbs

2: Metcon (Time)

30-20-10

TT Eye level or 10 TTB each round

10 DB step up overs after each round @24/20″ + 2×35/25lbs

1: Metcon (Time)

30-20-10

V-ups or Sit-ups

10 Box step up overs after each round @24/20

Accessory Work

5 sets

5 tempo Dragon fly

20 Sky touches

30 sec/side Side plank

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