CrossFit Surmount – CrossFit

Metcon (Time)

For time:

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)

400 Meter Run, 35 Deadlifts

400 Meter Run, 50 Wallballs (20/14)
Stimulus wise, we looking for light loads and large sets.

On the wallball, we are looking to choose a medicine ball that allows for 15+ repetitions unbroken.

On the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh.

Metcon (No Measure)

Accessory Work, on your own:

Aim is to rest 60s between all sets. Complete all sets before moving to the next part

A) 3 Sets of 8 Repetitions – Close Grip Bench Press

B) 3 Sets of 12 Repetitions – Barbell Bent Over Row

C) 3 Sets of 16 – Weighted AbMat Sit-Ups

D) 3 Sets of 20 – Glute Bridges