CrossFit Surmount – CrossFit

Back Squat (5 x 3 tempo)

3 second descent, 3 second pause, 1 second ascent

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes

50′ front rack DB lunges, 1 @ 50/35

12 DB hang power cleans/arm

12 Feet elevated ring rows
Raise feet to create a challenge. Each 5′ of lunges = 1 rep

Accessory Work

5 sets

12 Pike pulls, feet on rower

12 Side plank press ups/side

https://www.youtube.com/watch?v=a4TdTXDNO1Y