CrossFit Surmount – CrossFit

Back Squat (2 @ 80@ w/ bands, then 3 x 1)

Work up to 80% for 2 reps with bands

Take off the bands and perform

3 x 1, Rest 3 minutes between sets

– 1 rep @90%

– 1rep @Heavier

– 1 rep @Heavier

1: Metcon (AMRAP – Rounds and Reps)

3 x 4 minutes

15 Cal Row/Bike/Ski

15 KBS, Russian 35/18

rest 90 seconds between each 4 minute AMRAP

2: Metcon (AMRAP – Rounds and Reps)

3 x 4 minutes

15 Cal Row/Bike/Ski

15 KBS, Russian 44/26

rest 90 seconds between each 4 minute AMRAP

3: Metcon (AMRAP – Rounds and Reps)

3 x 4 minutes

15 Cal Row/Bike/Ski

15 KBS, Russian 53/35

rest 90 seconds between each 4 minute AMRAP

Accessory Work

Side bends on GHD

3 x 10/side

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