CrossFit Surmount – CrossFit

Fun little day today combining the weightlifting right into the metcon, with a competition like time domain!

Deadlift (Heavy set of 3)

10 minutes to establish a heavy set of 3. Then rest 5 minutes and reduce the load by 30% to start the metcon right at 15 minutes

1: Metcon (Time)

300 single unders attempting a double under every 20 reps

120 Russian KBS @ moderate weight

60 DB push press, one arm

30 deadlifts @ -30%
For time, separate the work as desired.

2: Metcon (Time)

300 double unders

120 KBS @ 44/26

60 KB push press, one arm @ 44/26

30 deadlifts @ -30%
For time, separate the work as desired.

3: Metcon (Time)

300 double unders

120 KBS @ 53/35

60 KB push press, one arm @ 53/35

30 deadlifts @ -30%
For time, separate the work as desired.

Accessory Work

Star drill

5 x /leg

https://www.youtube.com/watch?v=MXsptMM4g84