CrossFit Surmount – CrossFit

3/2: Deadlift

Deadlift

Every 2 mins x 4 sets

min 1: 5 reps @75%

min 2: Recovery Bike/Row/Ski

1: Deadlift

Deadlift

Every 2 mins x 4 sets

min 1: 5 reps @light-moderate

min 2: Recovery Bike/Row/Ski

3: Metcon (AMRAP – Reps)

EMOMX24

Min 1: 200m Run

Min 2: 12-16 Front rack lunges @

95/65 lbs

Min 3: 3-4 Wall walks

Min 4: 10-12 KB swings @70/53lbs

Score=Total Reps

2: Metcon (AMRAP – Reps)

EMOMX24

Min 1: 100-200m Run

Min 2: 12-16 Front rack lunges @

65/45 lbs

Min 3: 1-4 Wall walks

Min 4: 10-12 KB swings @53/35lbs

Score=Total Reps

1: Metcon (AMRAP – Reps)

EMOMX24

Min 1: 100m Run

Min 2: 12-16 Front rack lunges @

light

Min 3: 3-4 inch worms

Min 4: 10-12 KB swings @ light or Russian @heavy

Score=Total Reps

Accessory Work

McGill Big-3 modified

For quality

30 se/side Star Plank

6-5-4-3-2-1 KB Dead Bug

6-5-4-3-2-1 Bird Dog