CrossFit Surmount – CrossFit

Overhead Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Percentages are based off 90% of your 1 rep max.

Metcon (AMRAP – Reps)

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (115/80)

Rest 1 minute b/w rounds
Score is total push press

Metcon (No Measure)

Accessory work on your own, after class:

4 rounds, not for time:

15 GHD sit-ups

25 seated banded rows

10 push-ups