CrossFit Surmount – CrossFit

Weightlifting

3/2: Back Squat (EMOM 9)

Alternate between:

Min 1- 2 Back Squats @90%

Min 2- 6 High as possible Wall balls

@20/14

Min 3- Rest

Repeat 2 times

Score: Weight used across each set

1: Back Squat (EMOM 9)

EMOM 9

– Min 1: 2 Back Squats @Heavy + 3sec down

– Min 2: 6 High as possible Wall balls @ light

– Min 3: Rest

repeat 2 more times

Metcon

3: Metcon (4 Rounds for time)

At 0:00

7-5-3

Front Squats @225/155

Bar facing Burpees

At 7:00

9-7-5

Front Squats @185/125

Bar facing Burpees

At 14:00

12-9-6

Thrusters @135/95

Bar facing Burpees

At 21:00

15-12-9

Thrusters @95/65

Bar facing burpees

30 min time cap

2: Metcon (4 Rounds for time)

At 0:00

7-5-3

Front Squats @185/125

Bar facing Burpees

At 7:00

9-7-5

Front Squats @155/105

Bar facing Burpees

At 14:00

12-9-6

Thrusters @115/75

Bar facing Burpees

At 21:00

15-12-9

Thrusters @75/55

Bar facing burpees

30 min time cap

2: Metcon (4 Rounds for time)

At 0:00

7-5-3

Front Squats @heavy-moderate

Bar facing Burpees

At 7:00

9-7-5

Front Squats @neavy-moderate

Bar facing Burpees

At 14:00

12-9-6

Thrusters @light

Bar facing Burpees

At 21:00

15-12-9

Thrusters @light

Bar facing burpees

30 min time cap

Accessory Work

Hip extension on GHD

3 x 15

Rest 60 seconds between sets

https://www.youtube.com/watch?v=cxe3NDGho9Q