CrossFit Surmount – CrossFit

Weightlifting

3/2: Back squat

5 reps @65%

5 reps @75%

Max reps @85%

Score: Weight used across each set

TC: 10mins

1: Back squat

3×5 @3 sec down

Rest 2mins

Metcon

3: Metcon (Time)

Partition the work as needed

For time

150 Wall Balls @20/14 lbs

75 CTB

Score: Time

TC: 20mins

2: Metcon (Time)

100 Wall Balls @20/14 lbs

50 Pull-ups

1: Metcon (AMRAP – Rounds and Reps)

Amrap 20 mins

10 Wall balls @light

5 Ring rows

Accessory Work

12-9-6

Bent over DB Rows

Toes touches

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