CrossFit Surmount – CrossFit

Weightlifting

Back Squat

3 @70%

3 @80%

Max reps @90%

Score: Reps @90%

TC: 10mins

Metcon

3: Metcon (AMRAP – Reps)

6 sets of

60sec Max reps TTB

30sec Max reps Squat Clean @80%

90sec rest

Score: Total reps

Total time: 18minutes

2: Metcon (AMRAP – Reps)

60sec max reps Toes to eye level

30sec Max Squat Clean @80%

90sec rest

1: Metcon (AMRAP – Reps)

60sec max reps V-ups

30sec Max Squat Clean @mod-heavy

90sec rest

Accessory Work

Glute ham raise

3 x 6

Rest as needed between sets

https://www.youtube.com/watch?v=xtcUPsZghq8

https://www.youtube.com/watch?v=ZEoI3NI8OD4

https://www.youtube.com/watch?v=y2X8El_APOs