CrossFit Surmount – CrossFit

Back Squat (Build to a 1 rep max over 20 mins )

1: Metcon (Time)

For Time, in a Tabata Format

500/400 m row or run/bike/ski equivalent

40 Deadlifts 95/65

30/20 Push-ups (Or Box Dips)

25/15 DB Snatch

10 Box HSPU (Or DB press)

2: Metcon (Time)

For Time, in a Tabata Format

500/400 m row or run/ bike/ski equivalent

50 Deadlifts 135/95

30/20 Ring Dips

35/25 DB Snatch

10 Box HSPU

3: Metcon (Time)

For Time, in a Tabata Format

600/500 m Row or run/bike/ski equivalent

50 Deadlifts 185/125

40/30 Ring Dips

30 Alt. DB Snatch 50/35

10 Strict HSPU

Accessory Work

Devil wheel

5 x 5

Rest 2 minutes between sets