CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

12 Front Squats @ 135/95

12 TTB

12 Shoulder to overhead @135/95
Pick a weight where you can do a round every 3 minutes or so.

Conditioning

5 rounds 25′ heavy sled push

20 banded squat pull through

Rest 2 minutes between rounds

Accessory Work

5 sets

30 russian twists

10 slow and controled side bends

10 glute bridge, hold 3 seconds at the top