CrossFit Surmount – CrossFit

Front Squat (6 x 3 @ 80%)

Rest 2 minutes between sets

2: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

21 Pull-ups, Jumping or assisted

15 Deadlift @ 155/105 lbs

9 Over Unders @ lower bar, jumping over

1: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

21 Ring rows

15 Deadlift @ 95/65 lbs

9 Over Unders @ lower bar, steping over

3: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

21 pull ups

15 deadlifts 225/155 lbs

9 Over Unders @ 30/24″

Accessory Work

Parallette supported banded face pull

3 x 12

Hold each rep for 2 seconds

Rest 60 seconds between sets

https://www.youtube.com/watch?v=gQSgSAyXaOQ