CrossFit Surmount – CrossFit

Weightlifting

3: Back squat (4 Unbroken sets)

@90%

5 sec Back rack hold

1 rep

5 sec Back rack hold

1 rep

Score: Weight used across each set

2: Back squat (4 Unbroken sets)

At 80%

1: Back squat (4 Unbroken sets)

4 x 3 Tempo squats @ Heavy

Metcon

3: Metcon (Time)

Every 4 minutes for 20 minutes

15 HSPU

5 Front Squats @75%

Score: Time of each round

2: Metcon (Time)

15 Piked HSPU

5 Front Squats @75%

1: Metcon (Time)

15 Push-ups

5 Rack Front Squats @Heavy

Accessory Work

Pallof Press

3 x 5 reps/side

No rest between sides and sets

https://www.youtube.com/watch?v=vvJv2UIo4sc