CrossFit Surmount – CrossFit

Weightlifting

3 & 2: Back Squat (3 sets of 1-2 Back squats @80-90% )

Right into 10 Jumping Air squats @tempo 3-1-X-0

Rest 2-3 minutes

1: Back Squat (3 sets of 3 Back squats @ heavy w/tempo)

Right into 10 Jumping Air squats using the same tempo 3-1-X-0

Rest 2-3 minutes

Metcon

6 Rounds for Time

Lev 3: Metcon (Time)

6 rounds for time

14 CTB

14 DB Step-ups @1×50/35lbs @24/20″

42 Double unders

Lev 2: Metcon (Time)

6 rounds for time

14 Pullups or Assisted

14 DB Step-ups @1×35/25lbs @24/20″

21 Double unders

Lev 1: Metcon (Time)

6 rounds for time

14 Ring Rows

14 Step-ups @16-24″

42 Single unders