CrossFit Surmount – CrossFit

3/2: Front Squat

5 sets

2 Front Squat 1 & ¼ @80% of 1RM Clean

TC: 15mins

1: Front Squat

5 sets

2 Front Squat 1 & ¼ @60% of 1RM front squat

TC: 15mins

3: Metcon (Time)

3 rounds

12 Front Squat 135/95 lbs

6 Bar Muscle-ups

12 TTB

TC: 12 mins

2: Metcon (Time)

3 rounds

12 Front Squat 115/75 lbs

6 Asst bar Muscle-ups

8 TTB or 12 knees to chest

TC: 12 mins

1: Metcon (Time)

3 rounds

12 Front Squat @ light-mod

6 Assisted pull-up

12 V-up or Knee tuck

TC: 12 mins

Accessory

3 sets

15 V-ups

15 Hollow body rocks

10 V-ups

10 Hollow body rocks

5 V-ups

5 Hollow body rocks