CrossFit Surmount – CrossFit

Weightlifting

L 3&2: Back Squat (EMOM x 12)

Min 1: 3 Back Squats @70%

Min 2: 6 High box Jumps @32/26″ +

Min 3: 8 Wall balls @AHAP

Score: Back Squat Weight

Lev 1: Back Squat (EMOM x 12)

1: 3 Back Squats @Moderate (3 second descent)

2: 6 High box Jumps

3: 8 Wall balls @light

Metcon

Grettel variation

Lev 3: Metcon (Time)

3 sets of…

3 Power Clean @135/95

3 Bar Facing Burpees

Rest 2 minutes repeat 3X for total of 4 rounds

Lev 2: Metcon (Time)

3 sets of…

3 Power Clean @115/75

3 Bar Facing Burpees

Rest 2 minutes repeat 3X for total of 4 rounds

Lev 1: Metcon (Time)

3 sets of…

3 Power Clean @ light-moderate

3 Bar Facing Burpees

Rest 2 minutes repeat 3X for total of 4 rounds