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