CrossFit Surmount – CrossFit

3/2: Front Squat

Cluster set

Build to a heavy set:

1 rep + 10 sec Rack hold + 1 rep

Score: Max weight

TC: 10mins

1: Front Squat

Build to a heavy 3 rep

Score: Max weight

TC: 10 min

3: Metcon (4 Rounds for time)

E6MOMX4

3 rounds

1 Legless rope climb

3 Clean & Jerk @225/155 lbs

5 Ring muscle ups

Score: Time of each set

2: Metcon (4 Rounds for time)

E6MOMX4

3 rounds

1 rope climb

3 Clean & Jerk @185/135 lbs

1-3 Ring muscle ups or 5 asst. mu’s

Score: Time of each set

1: Metcon (4 Rounds for time)

E6MOMX4

3 rounds

1 floor rope climb or 3 chin ups + 3 knee raises

3 Clean & Jerk @heavy

5 asst dips (ring or matador) or bench dips

Score: Time of each set

Accessory

Banded good morning

3 x 12

Rest 60-90 seconds between sets