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

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