CrossFit Surmount – CrossFit

Front Squat (5 sets of 3 at 70%)

EMOM 10

Odd: 3 Front squats @70% with tempo, 3 second descent.

Even: 5 Seated High Box Jumps

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

15 Clean Grip Deadlift @ 95/65

15 Knee or leg raises

200m Run/Row/Ski or 500M Bike
100m = 1 rep

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

15 Clean Grip Deadlift @ 155/105

15 TTB

500m Row/Ski or 1250 Bike
100m = 1 rep

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

15 Clean Grip Deadlift @225/155

30 TTB

500m Row/Ski or 1250 Bike
100m = 1 rep

Accessory Work

Seated leg raise

4x20sec on 40sec off