CrossFit Surmount – CrossFit

3/2: Front Squat

E3MOMX5

5 reps @ 80%

1: Front Squat

E3MOMX5

3-5 reps @ moderate

3: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

7 Thrusters @135/95lbs

48 DU

Rest 4 mins

Then for time:

Rounds and reps completed in previous

amrap

Scores:

1. Rounds + reps

2. Time

TC: 12 mins

2: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

7 Thrusters @115/75lbs

24 Double unders

Rest 4 mins

Then for time:

Rounds and reps completed in previous

amrap

Score:

1. Rounds + reps

2. Time

TC: 12 mins

1: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

7 Thrusters @mod-heavy

48 Single unders*

*Attempt a double every 10-20 reps

Rest 4 mins

Then for time:

Rounds and reps completed in previous

amrap

Score:

1. Rounds + reps

2. Time

TC: 12 mins

Metcon (Time)

Time to complete rounds and reps from previous amrap

Accessory

Hip Thrust

3 x 12 @RPE 7

Rest 60-90 seconds between sets