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