CrossFit Surmount – CrossFit

Weightlifting

3/2: Deadlift (3 x 5@75-80%)

Score heaviest set

Time cap: 12 mins

1: Deadlift (3 x 5@moderate + tempo (4 sec down))

Time cap: 12 mins

Metcon

3: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

KB swings @32/24Kg

Box jumps @30/24″

reps @3,6,9, ect..

Score: Total rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

KB swings @24/16Kg

Box jumps @24/20″

reps @3,6,9, ect..

Score: Total rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Russian KB swings @light-mod

Box jumps or step ups@moderate

reps @3,6,9, ect..

Accessory Work

Cool down 3-4 minutes on bike or rower

Lower Body Flow

https://youtu.be/aeDOKJBLmqY