CrossFit Surmount – CrossFit

Weightlifting

3/2: Paused back squats (5 sets of 3)

3 Paused Back Squats* @Heavy

10 Cal Assault Bike Sprint

Rest 2 minutes

*2 sec pause @just above parallel on

the way down

Score: Weight on the squat

TC: 20mins

1: Paused back squats (5 sets of 3)

5 sets

3 Back Squats @Heavy + 3sec down

6-8 Cal Assault Bike Sprint

Rest 2 minutes

Metcon

3: Metcon (AMRAP – Reps)

4 rounds of

2 minutes max reps Squat Clean

225/155lbs

Rest 1 between each AMRAP

Score: Total reps

TC: 11mins

3: Metcon (AMRAP – Reps)

4 rounds of

2 minutes max reps Squat Clean

225/155lbs

Rest 1 between each AMRAP

Score: Total reps

TC: 11mins

2: Metcon (AMRAP – Reps)

4 x AMRAP 2

Max Squat Clean @185/125

Rest 1 between each AMRAP

1: Metcon (AMRAP – Reps)

4 x AMRAP 2

Max Squat Clean @Heavy

Rest 1 between each AMRAP

Accessory Work

Good morning

3 x 10 @RPE 8/10

Rest 60 seconds between sets