CrossFit Surmount – CrossFit

Back Squat (5 reps at 9/10 RPE)

Work up to a 5 rep @ RPE 9/10 (NOT MAX)

Then:

2 sets x max rep @- 15% less than what you hit the 5 rep at

Back Squat (2 x max reps, -15% from above)

1: Metcon (Time)

4 rounds for time

7 DB Thrusters @ 25/15 lbs

7 Hanging knee raises

7 DB Snatch @ 25/15 lbs

7 Ring row or jumping pull-up

2: Metcon (Time)

4 rounds for time

7 DB Thrusters @ 40/25 lbs

7 Toes to bar

7 DB Snatch @ 40/25 lbs

7 Jumping BMU or Chest to bar

3: Metcon (Time)

4 rounds for time

7 DB Thrusters @ 50/35 lbs

14 TTB

7 DB Snatch @ 50/35 lbs

7 Bar Muscle Ups