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