CrossFit Surmount – CrossFit

Weightlifting

Back Squat (Build to a heavy 1 rep)

3-5 x 40-50%

3 x 60-70%

1-2 x 75-80%

1 x 80%+

1 x 90%+

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 13minutes

7 Deadlift 225/155 lbs

500m Bike or 250m Ski/Row

7/5 Ring Muscle-ups

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

7 Deadlift @185/125

500m Bike/Ski/Row

7/5 Box supported Ring Muscle-ups

OR

7 CTB + 7 Ring dips

*Athletes can assist with bands if

needed

1: Metcon (AMRAP – Rounds and Reps)

7 Deadlift @light-mod

300m Bike or 150m Ski/Row

7 Ring Rows + 7 Box dips

Accessory Work

3 sets for quality

10 Hip Thrust @mod-heavy

10/side Clam raise

Rest 60 seconds

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