CrossFit Surmount – CrossFit
Back Squat (E :90 x 9)
E90secOM x 9 sets
• Sets 1,2,3: 4 reps @75%
• Sets 4,5,6: 3 reps @80%
• Sets 7,8,9: 2 reps @85%
At home, limited weight:
E90secOM x 9 sets
3 Tempo weighted squats @
7sec
At home, no equipment:E90secOM x 9
– 5/side Pistol Squats as low as possible
– Alternating one leg V-ups for
the remaining time
Metcon (Time)
30-25-20-15-10
• Jumping lunge
• 15 Burpee over object
Rest 4min-3min-2min-1min
between sets
H: Metcon (AMRAP – Reps)
8 rounds
45 sec ON / 15 sec OFF
– Reverse Plank Hip raises
– Reverse Lunges
– Odd Object SDLHP
– Buprees
1 min off