CrossFit Surmount – CrossFit
Weightlifting
A: Back Squat
Back Squat
EMOMX12
Min 1: 1 @ 80%
Min 2: 5 @ 70%
Min 3: 10 @ 50%
Min 4: Rest
Level 1
@ 3 sec down
Min 1: 1 @ Heavy
Min 2: 3 @ Moderate
Min 3: 5 @ Light
Min 4: Rest
Metcon
B: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
12 Burpee to 8/6″ Target
400m Run
Score: Rounds and Reps
Level 2
9 Burpee to 8/6″ target
400m Run
Level 1
9 Burpees
200m
Extra Accessory
Metcon (No Measure)
4 sets
8 Bent over row (1 sec at top)
8 DB Pullover (1 sec hold at bottom)
Rest 60-90 seconds