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