CrossFit Surmount – CrossFit

Strength

A: Front Squat

4X6@76%

Score: Weight used across each set

Level 1

4X6@moderate

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

12 Cal Bike/Ski/Row

12 DB Thrusters 2×50/35 lbs

12 DB facing burpees
Level 2

10 Cal Bike/Ski/Row

12 DB Thrusters @ 35/25lbs x 2

10 DB Facing Burpee

Level 1

8 Cal Bike/Ski/Row

8 DB Thrusters @light

8 Burpees

Extra Accessory

Metcon (No Measure)

4 rounds for quality

10 Barbell Hip Thrusts

30 sec/side Side plank
Goal: Post chain prehab

-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.