CrossFit Surmount – CrossFit

Weightlifting

A: Back Squat

3 sets

3 reps @ 80%

Rest 1 min

6 reps @70%

Rest 1 min

12 reps @50%

Rest 2 mins

TC: 20mins

Level 1

6 x 6 @moderate

Rest 2 mins

Metcon

Metcon (Time)

5 rounds

10 Power cleans 135/95 lbs

10 Bar facing burpees
TC: 12 mins

Level 2

5 rounds

10 Power cleans 95/65 lbs

8-10 Bar facing burpees

Level 1

5 rounds @light

8 Power cleans

8 Burpees

Extra Accessory

Metcon (Weight)

Hip thrust hold

3 x 60 seconds @ moderate to heavy

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