CrossFit Surmount – CrossFit
Front Squat (5 x 5 @ 65%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes:
12 Pull ups strict
400M Run
12 weighted step up overs @ 24/20’’
Dumbbell weight for step overs – use 2 that equal or are close to 50% of your bodyweight
Accessory Work
3 sets
15 glute bridge with feed on med ball
10 prone angels
15 back extensions