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