CrossFit Surmount – CrossFit Express

Back Squat

Metcon (Time)

AFAP

Complete 30 back squats @ 65% of 1RM
Be sure to warm up!

You may rack the bar and rest briefly. There should be NO failed attempts.

Metcon (AMRAP – Rounds and Reps)

7-min AMRAP

7/side Russian twists (medicine ball or plate)

7 hollow rocks

14-second plank hold (count “one-one-thousdand, two-two-thousand…)