CrossFit Surmount – CrossFit

Front Squat (Work to a heavy 3)

Example:

Ramp up + 5-5-4-4-3-3-3

1: Metcon (Time)

3 rounds

– 15 Wallball @ 12/8 (or appropriate, encourage MAX 2 sets)

– 18/14 Cal Row/Bike/Ski or 200m Run

– 7 DB Squat Cleans @ 25/15 lbs (or appropriate)

– 10/8 Cal Row/Bike/Ski or 100m run

– Rest 1 minute

2: Metcon (Time)

3 rounds

– 20 Wallball @20/14

– 16/12 Cal Row/Bike/Ski or 200m run

– 10 DB Squat Cleans @ 40/25

– 10/8 Cal Row/Bike/Ski or 100m run

– Rest 1 minute

3: Metcon (Time)

3 rounds

– 20 Wallball @20/14

– 20/16 Cal Row/Bike/Ski or 200m run

– 10 DB Squat Cleans @ 50/35

– 10/8 Cal Row/Bike/Ski or 100m run

– Rest 1 minute