CrossFit Surmount – CrossFit

Back Squat

Every 3mins for 15mins

5 Back Squats @80%

right into…

3 Kneeling jump to box jump @high…

or just 3 challenging box jumps

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 7minutes

6 Thrusters @115/75lbs

12 CTB

Rest 3 minutes

AMRAP 7minutes

12 Thrusters @95/65lbs

12 Cal

2: Metcon (AMRAP – Rounds and Reps)

Amrap 7

6 Thrusters @95/65

12 Pull-ups

Rest 3 minutes

Amrap 7

12 Thrusters @75/55

12 Cal

1: Metcon (AMRAP – Rounds and Reps)

Amrap 7

6 Thrusters @moderate

12 Ring rows

Rest 3 minutes

Amrap 7

12 Thrusters @light

12 Cal