CrossFit Surmount – CrossFit

Front Squat (EMOM x 5: 3 reps w/ 1 sec pause)

Increase as able. Start around 65%

1: Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

14 Double DB step ups @ 20’’ or lower, @ light weight or unweighted.

10 Double DB strict press (possibly same DBs as the step ups)

14/12 cal Row

2: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

14 Double DB step ups @ 24/20’’, @ 35/30#

10 reduce ROM strict HSPU OR BOX HSPU

200M run

3: Metcon (AMRAP – Rounds and Reps)

Amrap 14 minutes

14 Double DB step ups @24/20″ @ 50/35

14 HSPU

200m Run